After your child’s one-year birthday, you’ll probably notice a sharp drop in his appetite. Maybe your child is suddenly turning his head away after just a few bites. Or he’s resisting coming to the table at mealtimes. Despite this behavior and increased activity, there’s a good reason for the change. Your child’s growth rate has slowed; he really doesn’t require as much food now. That doesn’t diminish the importance of good nutrition, but it does present some challenges. So, you might be asking: how much should my one year old eat? Let’s help you answer the question below.
How Much Should My One Year Old Eat: Is My Baby Eating Enough?
One-year-olds need about 1,000 calories divided among three meals and two snacks per day. This is what meets their daily needs for growth, energy, and good nutrition. Don’t count on your child always eating it that way though. The eating habits of toddlers are erratic and unpredictable from one day to the next! For example, your child may eat:
- Everything in sight at breakfast and almost nothing else for the rest of the day.
- Only the same food for three days in a row—and then reject it entirely.
- 1,000 calories one day, but then eat noticeably more or less over the next day or two.
The amount of food a toddler requires from each of the food groups is based on daily calorie needs. In addition to choices from each of the food groups, toddlers need the equivalent of 3 to 4 teaspoons of healthy oils, such as canola oil and tub margarine.
How To Be Sure You’re Meeting Your Child’s Nutrition Goals
Pediatric experts recommend one-year-olds consume about 1000 calories per day, eating foods from the basic food groups. Over the course of a day, here’s what that looks like:
1 cup of fruit
3/4 cup of vegetables
2 ounces of grains
2 cups of dairy
1.5 ounces of protein
Because the dietary fat needs of a one year old are high, it’s ok to boost the amount of fat in meals by preparing or topping foods with a few teaspoons of healthy oils or oily foods (for example: olive oil, mayonnaise, and avocado).
Encourage, but don’t pressure or force your child to eat at a particular time
Hard as it may be to believe, your child’s diet will balance out over several days if you make a range of wholesome foods available.
One-year-olds need to eat a balanced diet
Try to provide your child with selections from each of the basic food groups. Let him experiment with a wide variety of tastes, colors, and textures, he should be eating a balanced diet with plenty of vitamins.
Don’t restrict fats from your one-year-old’s menu
Babies and young toddlers should get about half of their calories from fat. Cholesterol and other fats are also very important for their growth and development at this age. Once your child has reached age two, you can gradually decrease fat consumption (lowering it to about one-third of daily calories by ages four to five).
Be sure the food is cool enough to prevent mouth burn
Test the temperature yourself, because he or she will dig in without considering the heat.
Don’t give foods that are heavily spiced, salted, buttered, or sweetened
These additions prevent your child from experiencing the natural taste of foods, and they may be harmful to long-term good health.
Your little one can still choke on chunks of food
Children don’t learn to chew with a grinding motion until they’re about four years old. Make sure anything you give your child is mashed or cut into small, easily chewable pieces.
- Never offer peanuts, whole grapes, cherry tomatoes (unless they’re cut in quarters), whole carrots, seeds (i.e., processed pumpkin or sunflower seeds), whole or large sections of hot dogs, meat sticks, or hard candies (including jelly beans or gummy bears), or chunks of peanut butter (it’s fine to thinly spread peanut butter on a cracker or bread).
- Hot dogs and carrots— in particular—should be quartered lengthwise and then sliced into small pieces.
Make sure your child eats only while seated and while supervised by an adult
Although your one-year-old may want to do everything at once, “eating on the run” or while talking increases the risk of choking. Teach your child as early as possible to finish a mouthful prior to speaking.
Source: Healthy Children