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At this stage, toddlers require a significant portion of their daily calories from healthy fats, which are essential for proper growth and development. However, not all fats are the same. Focus on incorporating healthy fats from sources like avocado, olive oil, fish, nut butters, and dairy, while avoiding unhealthy fats found in fried foods, fast foods, and processed snacks. Aim for around 1,000 calories per day to ensure your child gets adequate nutrition without overfeeding or risking excessive weight gain.

Below is a sample meal plan for a one-year-old weighing approximately 21 pounds (9.5 kg):
Measurements:
1 cup = 8 ounces = 240 ml
1 ounce = 2 tablespoons = 30 ml
½ ounce = 1 tablespoon = 15 ml = 3 teaspoons
1 teaspoon = ¹⁄³ tablespoon = 5 ml

BREAKFAST

  • ½ cup iron-fortified cereal or 1 cooked egg
  • ½ cup whole or 2% milk
  • ½ banana, sliced
  • 2 to 3 large strawberries, sliced

MORNING SNACK

  • 1 slice of toast or a whole-wheat muffin with 1–2 tablespoons of cream cheese or peanut butter, or
  • ½ cup yogurt with chopped fruit
  • Water or ½ cup whole or 2% milk

LUNCH

  • ½ sandwich with options like turkey, chicken, tuna, egg salad, or peanut butter
  • ½ cup cooked green vegetables
  • ½ cup whole or 2% milk

AFTERNOON SNACK

  • 1 to 2 ounces of cubed or string cheese, or
  • 2 to 3 tablespoons of fruit or berries
  • Water or ½ cup whole or 2% milk

DINNER

  • 2 to 3 ounces of cooked meat (ground or diced)
  • ½ cup cooked yellow or orange vegetables
  • ½ cup whole-grain pasta or potato
  • ½ cup whole or 2% milk

Important Note:
If you have any concerns or questions about your child’s diet, consult their pediatrician for personalized advice.

Categorized in:

Healthy Food,

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