1 Year Baby Food Guide: Meal Plan, Chart & Recipes for 12-Month-Olds

At the age of 1, the requirements of a baby’s body concerning nutrition and even the energy level towards activities begin to change drastically. Feeding babies with either breast milk or formula supports their general wellness and nutrition, but it no longer serves as the major source of food. At this stage, you should practice breast or formula feeding 2-3 times a day, while the rest of the day should focus on providing a nourishing mix of solid foods rich in proteins, calcium, iron, and good fats. We have created 1 Year Baby Food: Nutrition Guide to help you through it.

At 1 year, your baby can eat most home-cooked foods. Focus on variety, soft textures, and nutrient-rich meals. This guide shares a complete food chart, sample day plan, and weight gain tips.

Topic	Summary
Ideal Foods	Grains, fruits, vegetables, dairy, protein
Milk	400–500ml cow’s milk + water
Weight Gain	Include ghee, banana, sweet potato, ragi, eggs
Avoid	Honey, hard nuts, sugary snacks, whole grapes

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What Should a 1-Year-Old Eat Daily?

At the age of 12 months, the baby’s digestive system develops to some extent, making it easier for the baby to eat a wider range of foods than was possible before. Some foods around this stage can be added that were usually skipped in the previous months.

Full-Fat Milk

You can offer whole cow milk to infants without any breast milk or formula supplementation; however, some mothers may still choose to breastfeed during this transition.

Honey

Suitable for use once a child is a year old, honey can be used as a sweetener in foods or in cooking.

Nuts and Seeds

Serve powdered nuts, nut butter or chia and flax seeds for nutritional diversity, thereby preventing any choking risks.

Foods with High Acidic Content

Excessive amounts of tomatoes or citrus foods. This can result in a diaper rash or irritation of the stomach before 1 year of age.

Chocolate or Cocoa

These contain caffeine and sugar, which are harmful to babies below one year of age. You should introduce this in minute quantities only if absolutely necessary (avoid it as much as possible).

Reference- CDC

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Key Nutrients for Development in 1 year baby food plan

By the end of the first year, the food intake of the baby should be adequately proportioned in order to keep up with the growth rate. The following nutrients are critical: 

• Protein for the development of muscles and other tissues. 
• Iron helps in the growth of the brain. 
• Calcium: For the process of bone mineralization and calcification. 
• Vitamins A, C, and E are essential to immune health, as well as the skin. 

Fruits and Vegetables : 1 Year baby food

At this stage, parents are encouraged to provide about half of the baby’s food in the form of fruits and vegetables. They are also rich in the essential vitamins and antioxidant content which comes in handy in ensuring the good health of the child.

Grains and Cereals  : 1 Year baby food

These are usually provided especially to active toddlers because of their high energy nourishing ability and are rich in carbohydrates. You can add oatmeal, brown rice, or whole grain bread. When it’s nice and warm out, whole grains can be helpful in filling them up during long playful activities because they are very high in fiber and assist in the digestive process.

Proteins: Foundations of development : 1 Year baby food

It is necessary to add different sources of proteins into the diet. You can start with soft scrambled eggs, chicken cut into small pieces, or mashed beans. Such foods provide what is needed for growth and more and also fills the baby up and keeps him or her content.

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1-Year Baby Food Chart (Weekly Plan)

Meal	Time	Food Option
Breastfeed	7:30 am	Breastmilk/Formula feed session
Breakfast	9 am	-Oats porridge with mashed banana- Vegetable paratha with curd
Morning Snack	11:30 am	– Yogurt with fruit puree- Small pieces of boiled egg
Lunch	1:30 pm	– Dal khichdi with ghee- Soft steamed fish with mashed rice and boiled spinach
Afternoon Snack	4:30pm	– Whole grain crackers with avocado- Small cubes of steamed sweet potato
Dinner	7:30 pm	– Mashed lentils with roti pieces- Plain pasta with a vegetable puree (carrot or pumpkin)
Breastfeed	10 pm	Breastmilk/Formula feed session

• Change the serving sizes and increase according to your little one’s hunger levels.
• Over the course of a week make sure to include different foods for nutrition’s sake.
• Give water also in little quantities to help with digestion.

🥑 Healthy Weight Gain Foods for 1 Year Olds

If your 1-year-old is active but not gaining enough weight, don’t panic—slower growth can be normal at this stage. However, introducing calorie-dense, nutrient-rich foods can support healthy development without overfeeding.

Here are doctor-recommended and parent-tested foods to help your 12-month-old gain weight naturally:

1. Ghee & Healthy Fats

• Add 1 tsp of ghee to khichdi, dal, or porridge.
• Provides calories and supports brain development.
• Avoid deep-fried or spicy items.

✅ Parent tip: “I started adding ghee to my baby’s breakfast dalia, and she started eating more willingly.”

2. Banana

• Rich in calories and potassium.
• Great as a mashed snack or in smoothies.
• Combine with nut powder for extra nutrition.

Weight gain food for 1 year baby

3. Sweet Potatoes

• Soft, mashable, naturally sweet.
• Packed with vitamin A and carbs.
• Roast or steam and serve with ghee.

4. Ragi (Finger Millet)

• High in calcium and iron.
• Make ragi porridge with milk or coconut milk.
• Easily digestible for toddlers.

5. Paneer (Cottage Cheese)

• High in protein and fat.
• Soft cubes or grated into khichdi.
• Avoid processed cheese or excess salt.

6. Eggs

• Offer boiled or scrambled eggs.
• Start with yolk if introducing for the first time.
• Full of protein and choline.

⚠️ Allergy note: Watch for egg allergies. Introduce gradually.

7. Rice & Dal Khichdi

• Easily digestible carb + protein combo.
• Add ghee, mashed veggies, and a pinch of cumin.
• Can be given twice daily in different varieties.

8. Whole Milk & Milk-Based Recipes

• Around 400–500 ml/day is ideal.
• Use to prepare porridge, kheer, suji halwa.
• Avoid sugary flavored milk.

9. Dry Fruit Powders

• Mix powdered almonds, cashews, walnuts into porridges.
• Boosts calories, healthy fats, and omega-3s.
• Never give whole nuts at this age (choking hazard).

10. Coconut Milk

• Great for lactose-sensitive babies.
• Use in stews, porridges, or soups.
• Rich in good fats and calories.

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Precautions to keep in mind

• Cut food into tiny pieces in order to minimise the risk of choking.
• Check the food’s temperature before serving the meal.
• Provide foods from different sources for a well-balanced diet.
• Do not give any fast foods, such as chips, cookies, or any other processed snacks. 
• Stay with your child and supervise them during mealtimes.
• Ensure they chew the food properly before eating.
• Breastfeed or give formula 2 times within a day. 

Foods to Avoid for 12-Month Babies

1. Gradually introduce Honey, after 1 year onwards & hard nuts to be properly mashed
2. Large chunks, & processed food to be avoided

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Final Thoughts

The first birthday is an important milestone for your baby, full of changes and growth, and so do their nutritional requirements. We can help our baby’s healthy growth and development by providing a balanced variety of nutritious foods and following proper feeding guidelines. Keep in mind to speak to your paediatrician and have fun with this wonderful growing and learning stage about food. We hope this 1 Year baby Food plan and guide will be helpful for you.

Helpful Related Guides

To support your baby’s full nutrition journey:

7 Month Baby Food Guide – Start solids the right way

6 Month Baby Food Guide

Baby Weight Gain Foods (6–12 Months) – For healthy development

1 Year Baby Food

FAQs

Q1: What should a 1-year-old eat in a day?
A 1-year-old should eat 3 meals and 2 snacks per day including fruits, vegetables, grains, dairy, and protein. Water and cow’s milk can be added after weaning.

Q2: What are the best foods for 1-year baby weight gain?
High-calorie foods like banana, ghee, sweet potatoes, eggs, paneer, and ragi porridge support healthy weight gain.

Q3: Can I give family food to my 12-month-old?
Yes, you can start giving soft, less spicy versions of family food. Avoid salt-heavy or oily items.

Q4: How much milk should a 1-year-old drink?
About 400–500 ml of whole milk per day is sufficient, alongside solid meals.