What to feed a one year old…

4 Jun

There are so many changes a child goes through after their first birthday.  There is a long list of items to check off including the switch to whole milk, transitioning from bottle to a sippy cup, and incorporating more and more regular table food into their diets.

We have had a pretty seamless transition with all of these changes.  I began to switch out one of his daily formula feedings with whole milk when he was eleven months to see how he reacted.  He didn’t seem to really notice the difference, and at twelve months we were able to make the switch completely.  I can’t say I miss mixing formula or the price tag that comes along with it!  I also began to introduce Liam to the sippy cup around nine months.  It was slow at first but I just kept leaving it out for him during playtime and he eventually got the hang of it.  We were able to pack up all of his bottles the day he turned a year old.

As far as Liam’s diet, I really try to put an emphasis on making sure he gets his daily allowance of the recommended dietary guidelines.  Now that he is off formula, I feel it is extra important to make sure he gets the iron and other vitamins and nutrients he needs.  An added benefit of offering him a variety of foods is that (so far) we haven’t had any picky eating issues.  I have done a little research on healthy diet requirements for a one year old and this is what we try to offer Liam each day:

  • 3 Oz of Whole Grains
  • 1 Cup of Vegetables
  • 1 Cup of Fruits
  • 2 Cups of Dairy (this is satisfied with his milk intake)
  • 2 oz of Meat & Beans

Additionally, I try to make sure he gets at least one Super Green, one Vitamin A, and one Vitamin C fruit or veggie each day.

Super Green Veggies:  Kale, Broccoli, Greens, Brussels Sprouts, Asparagus, Swiss Chard, Okra, Peas, and Spinach

Vitamin A Fruits/Veggies:  Sweet Potatoes, Carrots, Pumpkin, Kale, Cantaloupe, Peaches, Nectarines, Apricots, Winter Squash, Mango, and Spinach

Vitamin C Fruits/Veggies:  Orange/Orange Juice, Other Citrus/Fruit Juices, Kiwi, Papaya, Tomatoes, Cantaloupe, Strawberries, Brussels Sprouts, Broccoli, and Sweet Green Peppers

It sounds like a lot to keep up with, but I just make sure we keep a steady supply of fruits and vegetables around the house.  It really doesn’t take that much more effort to offer him fresh ingredients versus some of the processed foods marketed for toddlers.  While he does love grilled cheese and toast like most kids, he also loves his broccoli, tomatoes, and peas.

In retrospect, I am really thankful I took the extra time to make Liam’s baby food and purees homemade while he was an infant.  While opening up a jar would have definitely been easier, I was able to have fun with introducing Liam to new fruits and vegetables that were cooked fresh.  I can’t help but think that all of that effort helped lay a great foundation for my budding foodie!

By the way, I’m not that mom that NEVER lets her kid have anything good…




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