Article Summary:
- Introduce a range of foods including fruits, vegetables, whole grains, and protein-rich foods to support healthy growth.
- During the first year, introduce solid foods in small portions (one to two tablespoons).
- Make mealtime enjoyable to instill lifelong healthy eating habits.
One Year Old
Introducing New Foods to Your One Year Old
In general, you should offer your one-year-old a variety of fruits, vegetables, whole grains and protein-rich foods so that they can grow and stay healthy.1 Here are some foods you should try introducing to your one-year-old:1
- Iron-rich foods: Iron is an important nutrient for one-year-olds. Introduce foods like lean meats, eggs, iron-fortified cereals, poultry, peas, dark green vegetables and whole grain foods.
- Food with calcium: Calcium is another important nutrient for children. Offer foods such as cheese, milk, yogurt and beans so your toddler gets enough calcium.
- Foods with vitamin D: This vitamin is essential for your one-year-old’s diet. Try introducing cow’s milk and fatty fish like salmon to their diet.
- Healthy fats: Try introducing foods that contain healthy fats like avocado, tofu and hummus to your one-year-old’s diet.
You can also include a nutritious supplement, such as Enfagrow A+®, to your toddler's diet until they are eating a variety of healthy foods to meet their nutritional needs.
Introducing New Flavours and Textures
At this stage, when your child is experiencing a heightened curiosity about the world around them, it is ideal to introduce a wide variety of new foods.
Pureed baby foods are nutritious and delicious. And now, the introduction of solid foods means learning how to chew and swallow. From ages 1-2, your child should get most of their calories from solid foods. Small portions are a must, starting with one to two tablespoonfuls of each food. Be sure to vary their choices from the different food groups, keeping in mind that toddlers need more fat and less fibre than adults do.
Two Years Old
Continue offering your little one food with iron, healthy fats, vitamin D and calcium in their second year.1 In general, children up to 24 months should drink whole milk to help provide the dietary fat they need for normal growth and brain development. After age 2, most children can switch to lower-fat milk. Your doctor will help you decide which type of milk to serve your toddler.
Whole milk doesn't have as much iron as formula. Consider a nutritional supplement with brain-building DHA* such as Enfagrow A+®.
Make Mealtime Fun
Mealtime at this age can be a fun, rewarding, and delightfully messy experience. It can also lay the groundwork for tastes that can last a lifetime. Engage with your child and enjoy—offer fun and healthy options. Instill a love for fruits and vegetables. This may take time, but it is worth the investment. Research shows that kids may need to be offered food as often as twelve times before they accept it. Try to associate new foods with old favourites. If they like mashed sweet potatoes, they may also like mashed potatoes and carrots. And mix things up. You'd get bored eating the same thing day after day too.
Try Some Kid-Tested Tips for Making Healthy Eating Fun
View the Canada Food Guide to learn more about the healthy foods you can serve your toddler.
* DHA supports the normal physical development of the brain, eyes, and nerves primarily in children under 2 years of age.
