Your little one has been on this planet for 12 months and you’re probably wondering where the time went! But as your baby continues to grow, their weaning journey steps up a gear. When your baby hits 12 months, they start a new adventure with solid foods, exploring a variety of tastes and textures.

Knowing what to feed your little one to meet their nutritional needs can be hard. That’s why we’re with you every step of the way to make the process comfortable for you and your baby…

• 12 months is a crucial milestone for weaning and introducing solid foods
• A balanced diet supports your baby’s growth, brain development, and overall health
• Provide your baby with a variety of nutrient-dense foods for essential vitamins and minerals
• Establish a consistent feeding schedule to promote healthy eating habits
• Offer age-appropriate meal ideas and snacks to encourage exploration of new tastes and textures

As your little one turns 1, they grow fast and learn new things. It’s important to understand their growth and feed them well so they can grow strong and healthy.

By 12 months, your baby will start to do things on their own, like sitting up and even feeding themselves. They will also get better at chewing, swallowing, using their hands and fingers and they’ll likely be more interested in trying new foods. Your little one will also be able to communicate their hunger and fullness through gestures or words.

A balanced diet for your 12 month-old baby should include foods from all groups, including fruits, vegetables, grains, proteins, and dairy. Each group has important nutrients for your baby’s growth.

Key nutrients for your baby at this age include:

By 12 months, your baby should be eating 3 main meals and 2 to 3 snacks daily. Planning your baby’s meals makes things easier for you and it ensures your baby eats the right foods.

A typical feeding schedule for you little one might look like this…

Your baby might need more or less meals than this. Listen to your baby’s hunger cues to adjust their schedule.

For portion sizes, offer one tablespoon of food per year of age per meal. So for your 12 month-old, that’s about 12 tablespoons per meal. These are just guidelines, as your baby’s appetite can differ.

A balanced diet is key for your baby so that they can get all the nutrients they need for growth and health. 

Macronutrients: carbohydrates, proteins, and fats

• Macronutrients are the main parts of your baby’s diet as they provide energy and help with growth. Carbohydrates, found in fruits, veggies, and whole grains, are the main energy source. Proteins, in lean meats, fish, eggs, and legumes, help build and fix tissues. Healthy fats, in avocados, nut butters, and oily fish, are vital for brain growth and vitamin absorption.

Micronutrients: vitamins and minerals

• Your baby also needs micronutrients, which include vitamins and minerals. 
• The mineral iron is important for your baby’s blood and brain health. It’s found in lean meats, some cereals, and dark leafy greens.
• Your baby also needs calcium for strong bones and teeth. Find this in dairy, fortified plant-based milks, and leafy greens.
• Vitamin D is important as it helps with calcium absorption and immune function. Key sources of vitamin D include sunlight, fortified dairy, and oily fish.
• Meanwhile, the mineral zinc supports your little one’s immune function and growth. It’s found in lean meats, beans, and some cereals.

Hydration and fluid intake

• It’s important to keep your 12 month-old hydrated, as their little body is made up of about 60% water. Your baby can get fluids from breast milk or formula along with sips of water with meals plus water from foods like fruits and veggies.

When your baby hits 12 months, they can explore many tastes and textures, making meals fun for everyone.

Breakfast recipes for 12 month-olds:

You could try and begin your baby’s day with one of these nutritious breakfasts…

• Scrambled eggs with mashed avocado and whole-grain toast soldiers
• Oatmeal with pureed fruit, like banana or apple, and unsweetened yoghurt
• Whole-grain pancakes or waffles with pureed berries and unsweetened applesauce
• Smoothie bowl with blended frozen fruit, unsweetened yoghurt, and soft fruit pieces
• Vegan Fruity Fritters 

Lunch and dinner options:

Your little one might enjoy one of these balanced meals for their lunch or dinner…

• Shredded chicken with steamed carrots, peas, and soft-cooked rice
• Baked salmon with mashed sweet potatoes and steamed broccoli florets
• Soft-cooked pasta with tomato and vegetable sauce, topped with grated cheese
• Slow Cooker Turkey Meatballs with spiralised courgette noodles and tomato sauce
• Lentil and vegetable soup with soft-cooked pasta or rice
• Spinach and Tomato Smoked Mackerel Pasta

Healthy snack suggestions:

Healthy snacks between meals help to keep your baby full and active:

Your 12 month-old baby needs a diet full of nutrients to support their growth and health. By offering your little one a range of healthy foods and sticking to a 12 month feeding schedule, you help them develop good eating habits and make mealtimes fun!

Although things might get a little messy, with patience, creativity, and a focus on healthy eating, you can help your baby through the 12 month feeding milestone.