Published: · Updated: . Post contains affiliate links. See full disclosure page for details.
This list of healthy finger foods for 1 year olds will help you make complete, nourishing meals for your baby! Easy ideas with sample meal plan included!
How fun is it to feed your baby new foods? It’s seriously amazing watching them taste new things for the first time. Every thing they do and try is brand new for them. Even when they spit out those veggies, it’s still so fun to watch!
Now that my baby girl is 12 months old, she has starting eating a lot more “real food” and has been breastfeeding less and less. It’s so fun, but it’s also a lot of work getting 3 meals a day ready for that girl!
Looking for the meal plan? Download the printable version here!
RELATED: Homemade Baby Food: Quick Start Guide
The Oregon Dietitian is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program. As an Amazon Associate, I earn from qualifying purchases. Read more about these links in my disclosure policy.
Although it’s been work, I’ve really made sure every meal for her is balanced and nourishing. Even though half of it may end up on the floor, offering a variety of foods for your baby will help her get used to trying new foods, and not get tired of the same old thing day after day.
Here are the 3 things I make sure she is always offered at meals:
1. Carbohydrates
Babies need carbohydrates. They are one of the most important foods for 1 year olds. Carbs are used for muscle growth and brain development, as well as just general energy levels. Your baby needs those carbs every day to stay active and to keep learning all the new things!
I give my little girl about 1/4 cup of a carb-containing food with every meal.
However, not all carbohydrates are good for little 1 year old babies. Added sugars and juices are not recommended for kids this young. They should be getting their carbs from healthy sources, such as:
- Whole wheat bread
- Brown rice
- Beans
- Quinoa
- Whole grain pasta
- Hot cereals, such as oatmeal
- Potatoes/Sweet potatoes
- Peas
- Corn
- Beans
- Fruit
- Whole milk or breast milk
- Almond flour banana muffins
2. Protein
Babies need protein to help them grow. Plain and simple. Protein is also used to promote healthy immune systems and fight infections. I give my 12 month old about 1/2 cup of a protein food per meal. Some great protein sources include:
- Beans
- Quinoa
- Nut butter
- Eggs
- Fish
- Meat (chicken, pork, beef, turkey)
- Whole milk
- String cheese
- Yogurt
- Protein Breakfast Cookies
3. Healthy Fats
Your 1 year old needs fats in their diet not only for calories, but also to get fatty acids essential for brain development. Fat also allows them to absorb fat-soluble vitamins A, D, E, & K. These are all essential for healthy growth and the ability to learn new things.
Fortunately, fat comes along with all the protein sources listed above. I often add more fats to her plate, either by cutting up some avocado or cooking her veggies in olive oil. Here are some other great sources of additional fats:
- Coconut milk/oil
- Olive oil
- Avocado/avocado oil
- Chia seeds
- Flaxseed
*** A note on safety. Babies need to be supervised and seated while eating. They can still choke on many foods, so I would advise you to chop all of your baby’s food into pieces about the same size as the end of her pinky finger. See The American Academy of Pediatric’s website for more information on feeding your baby safely.
What My 1 Year/12 Month Old Eats In A Day
Want the printable version? Download the sample meal plan here.
Breakfast:
- 1/2 of an orange (chopped into small pieces)
- 1 egg, scrambled in avocado oil
- 1/4 of an avocado (chopped into small pieces)
or
- 1/4 of an avocado (chopped into small pieces)
- 1/4 cup mango (chopped into small pieces)
- 1/2 cup protein breakfast cookie (chopped into small pieces)
Snack:
- Breast milk (I nurse her, so the amount is unknown)
Lunch:
- 1/4 cup blueberries (chopped into small pieces)
- 1/2 cup cooked chicken (chopped into small pieces)
- 1/2 cup green beans, cooked in olive oil (chopped into small pieces)
or
- 1/4 cup peaches (chopped into small pieces)
- 1/2 cup garbanzo beans (chopped into small pieces)
- 1/2 cup broccoli, cooked in olive oil (chopped into small pieces)
Snack:
- Breast milk (I nurse her, so the amount is unknown)
- 1/4 cup green smoothie
Dinner:
- 1/2 cup cooked ground beef
- 1/4 cup black beans (chopped into small pieces)
- 1/4 cup tomato (chopped into small pieces)
- 1/2 small corn tortilla (shredded into small pieces)
or
- 1/2 cup cooked ground turkey
- 1/4 cup cooked ramen noodles (roughly chopped)
- 1/4 cup cooked mushrooms (chopped into small pieces)
- 1/4 cup cooked sweet potato (chopped into small pieces)
Bedtime Snack:
- Breast milk (I nurse her, so the amount is unknown)
When looking at the sample meal plan above, you may be thinking, “my baby is not going to eat all that”! Believe me, there are some days my baby girl won’t hardly touch her food, and there are days that she will eat everything. She also has stretches of days that she eats her eggs really well. Then, all of a sudden, the dog gets to eat all her eggs. It’s all normal!
The important thing to remember is to offer her a variety of foods every day, and allow her to safely try new tastes and textures!
***And don’t forget to grab these cute divided plates off Amazon. They’re silicone, unbreakable, microwave, freezer, and dishwasher safe, and are completely BPA-free! They’re our favorite toddler plates in the Byrd house:
And don’t forget to pin this post for later!
What do you think of these healthy foods for 1 year olds? What does your baby eat in a day? Comment below!
xoxo Megan
