12 Best Healthy Foods for 1-Year-Old Babies: Meals, Recipes & Food Chart

Wondering What to Feed Your 1-Year-Old? We’ve got you some healthy, practical, and baby-approved options!

At 1 year old, your baby is growing quickly, developing new tastes, and starting to explore solid foods. This exciting stage is accompanied by numerous questions, particularly about nutrition –What foods are safe? What meals are filling, healthy, and baby-friendly?

The good news? Your toddler can now enjoy most family foods with slight modifications.

In this guide, we’ll explore 12 nutritious and practical foods for 1-year-olds, along with sample recipes and a daily baby food chart, to make mealtimes easy and enjoyable.

1-Year-Old Baby Food Guide: What Can a 1-Year-Old Eat?

1. Fruits for 1-Year-Olds

Avocados, bananas, oranges, berries, mangoes, and other fruits are all good options for a 1-year-old baby. They are easy to eat and highly nutritious, ideal for their growth and development. 

2. Vegetables for Toddlers

Because toddlers can eat the same vegetables as adults, parents and caregivers can continue to introduce new ones. Some toddlers prefer pureed baby food that contains both vegetables and fruits and has a sweet flavour.

3. Protein-Rich Foods for Baby Growth

Small kids can eat baby-sized mouthfuls of meat. Other proteins, such as lentils, beans, or tofu, may also appeal to them.

4. Whole Grains and Oats for Digestive Health

Grains, such as oatmeal, are high in fibre, which can help prevent constipation, and are one of the best options for a 1-year-old baby.

5. Baby-Friendly Cereals: Easy and Nutritious

For your 1-year-old, whole-grain cereals are a practical and healthy option. Make your own mix or purchase a 100% whole grain mix that’s already prepared. Add a slice of soft fruit or a drizzle of honey to finish.

6. Cucumber and Carrot Sticks for Hydration and Crunch

Cucumber and carrot slices are a refreshing snack at any time of day. Did you know cucumbers contain around 96% water, making them an excellent food to prevent dehydration in babies during the hot summer? The best way to cut them for your baby is lengthwise, creating “cucumber sticks” shaped like Fries. 

7. Homemade Vegetable Broth for a Nutrition Boost 

It’s simple to feed your 1-year-old baby homemade broth that’s rich in nutrients from the vegetables you add. Carrot soup, for example, is good for the eyes, and potatoes are high in fibre to help manage constipation.

8. Eggs for Brain Development

Many 1-year-olds enjoy eggs just as much as adults do. Eggs are beneficial when it comes to providing proteins, healthy fats, vitamins A & D and minerals like phosphorus and selenium. They can be used as part of a balanced meal or as a snack.

It is worth noting that eggs are one of the top eight allergen-causing foods for kids. Most children outgrow the allergy, but symptoms such as hives, difficulty breathing, digestive problems, coughing, wheezing, and shortness of breath should be monitored.

9. Soft Chicken for Protein and Iron 

Chicken is an excellent source of high-quality protein and iron, both of which are essential for your little one’s growth and development.

When preparing chicken for your 1-year-old, choose organic or hormone-free options whenever possible.

• Cook the chicken until it’s very soft and tender; overcooking slightly is fine, as it makes the meat easier to chew and digest. 
• Avoid spicy seasonings and always remove bones before serving.
• For beginners, start with puréed chicken or soft, finely shredded chicken pieces. 
• You can blend poached chicken with a little breast milk, vegetable broth, or plain yoghurt to create a smoother consistency. 

As your child becomes more comfortable with textures, serve bite-sized, tender chunks that are cooked over medium heat.

1-Year-Old Baby Food Chart: Daily Meal Plan Ideas

A 1-year-old baby should eat every 2 to 3 hours, or five to six times per day. In this example, we show you how to create a daily schedule.

1. Breakfast Options

A half-cup of oatmeal and a half-cup of fruit, avocado, frozen berries, banana, cottage cheese, and scrambled eggs.

2. Snacks for Mid-Morning

Kale, apple, mango, banana, and carrot, yoghurt in a fruit and vegetable smoothie, dippable fruit or soft crisps with chickpeas or nut butter.

3. Lunch Options

A fruit salad and sliced chicken or cheese. Vegetable soup with fruit on the side.plain yoghurt with fruit.

4. Post-Nap Snacks

Cottage cheese with sliced avocado, fruit smoothie made with apple, mango, banana, and orange. A few slices of cheese with avocado, pita bread, and mild salsa.

5. Dinner Options

Tofu stir-fry, cooked lentils or beans, veggie soup, cooked vegetables, and chopped tender meats in a vegetable soup, and an egg omelette.

Easy and Nutritious Recipes for 1-Year-Old Babies

1. Besan Paratha (Chickpea Flatbread)

Besan Paratha is a dish made with besan flour. This is a balanced way to start the day because of the high protein content of besan, also known as chickpeas, and the carbohydrates in paranthas.

Ingredients:

• Dough made from whole wheat
• 2 tablespoons besan
• 1/2 onion, chopped
• Season with salt to taste
• 1 teaspoon powdered coriander
• 1 tablespoon coriander, chopped
• 1 tsp garam masala (garam masala)
• 1 teaspoon of carom seeds
• 3–4 teaspoons of oil

How to Make:

• Besan, onion, coriander powder, chopped coriander, carom seeds, and garam masala should all be mixed.
• With a bit of oil, knead this mixture into a dough. (Don’t forget to leave out the water!)
• Make a chapati with the wheat dough and fill it with the besan dough.
• Cook with ghee on a Tawa.
• Serve with a dollop of butter or a dollop of curd.

2. Ragi (Pearl Millet) Laddu for Iron and Energy

Pearl Millets (ragi) are rich in iron and can improve haemoglobin levels, which may help prevent anaemia.

Ingredients

• Pearl millet Powder, 1 kg
• ½ kg powdered Jaggery
• Ghee (pure) – 1/2 kg
• A few finely chopped almonds and cashews. Avoid if a toddler is allergic to nuts
• 2 tsp powdered cardamom

How to Make:

• In a pan, melt 250 g of ghee and add the pearl millet (ragi) powder.
• Continue to roast on low heat for nearly 45 minutes, or until it turns a darker brown colour.
• Add the remaining ghee, chopped dry fruits, and cardamom powder to the pan.
• On low heat, cook for another 10 minutes, then remove from the heat and serve.
• After it has cooled, add the powdered jaggery and stir until thoroughly combined.
• To make pearl millet (ragi) ladoo, roll them into balls.

3. Simple Khichdi for a Comforting and Wholesome Meal

Khichdi is simple to prepare and comes in a variety of flavours, including tomato khichdi, carrot khichdi, spinach khichdi, and others. Khichdi is thought to be one of the first solid foods that babies eat.

Ingredients:

• 1/3rd cup of rice
• 1/3 cup toor dal or moong dal
• 2 garlic cloves (optional)

How to Make:

• Rinse the rice and dal, then soak them in water for 30 minutes.
• Deplete all of the water.
• In a pressure cooker, combine 3 cups of water with all the ingredients.
• Ghee should be used to serve.

Takeaway

Feeding your 1-year-old doesn’t have to be stressful or complicated. With the right mix of soft textures, familiar flavours, and balanced nutrition, you can help your child build healthy eating habits that last a lifetime. From fruits and veggies to whole grains and protein, variety is key. Don’t worry if they refuse something the first time. The key is to keep trying, stay patient, and offer choices.
Always consult your child’s paediatrician before introducing new foods, especially those containing common allergens.

Expert Quote

“At 1 year, babies are building taste preferences and eating habits. Introducing a variety of nutrient-dense, whole foods early can set the stage for a lifetime of healthy eating.”

Apoorva Sharma

References

• U.S. Department of Agriculture, Agricultural Research Service. (2024). Lotus seeds (makhana), dried. FoodData Central. https://fdc.nal.usda.gov/food-details/173424/nutrients
• U.S. Department of Agriculture, Agricultural Research Service. (2024). Guava leaves, raw. FoodData Central. https://fdc.nal.usda.gov/food-details/2346406/nutrients