Meal Ideas for a 1-Year-Old

Meats and Protein

• Now that you no longer have an infant and your child's immune system is developing, this is a good time to introduce peanut butter. The first time, give a very small amount either by itself or with foods you know your child is not allergic to so you can be sure a reaction is caused by the peanut butter. Peanut butter is a great source of protein.

  Beans are a good source of protein, provide energy and are very versatile. Drain a can of black beans and put on the stove with a bit of sugar and salt to heat through. Easy, tasty, fun to eat with fingers and good for them.

  1-year-olds are more interested in what parents are eating, so let them try a few small pieces of a well-done steak or a bit of pork chop. Encourage eating the family meal. It may take up to 10 times, but as a child gets more familiar with a food, she'll become more likely to try it.

Vegetables

• A colorful diet ensures a wide range of essential vitamins, minerals and nutrients. At a year, you don't want to overwhelm your child. Stick to one item at a time and incorporate favorite foods into vegetables to make them as appealing as possible, like glazed carrots or cheesy broccoli.

  Sweet potatoes are full of nutrients and easy to prepare. Simply slice one in half and sprinkle with oil, salt and pepper. Bake at 350 degrees Fahrenheit until tender. Mash or cut into cubes, then sprinkle with cinnamon sugar to serve.

  Honey can also now be utilized to provide nutrition and sweeten foods that may be too bitter for young palettes, such as greens, eggplant or asparagus.

Grains and Starches

• Potatoes, pasta and rice are filling, full of energy and bland enough that the pickiest eaters are happy to have them. Roasted or boiled potatoes with a little butter and salt are easy and appeal to young palettes. During the first year, overcooking pasta so it is extra soft is a good idea to prevent choking, but with teeth toddlers can start to enjoy more al dente dishes. Rice can be made with chicken stock for added flavor and nutrition, and boiling sliced carrots or celery in the pot adds variety and flavor.

Dessert

• Sweets and snacks are part of life, but the toddler years set the base for how these meals are treated. Instead of sugary fruit snacks, buy ones made with whole fruit or real juice. Raw fruits with yogurt dip are fun for toddlers who enjoy interacting with their food. Empty calories and sugar have a little role in a toddlers life, but completely restricting them may confuse your child and seem unfair or like punishment. Instead of no cake at a party, let them know that cake and other sweets are for special occasions but may not be for everyday.