A Healthy and Balanced Meal Plan for an 18-Month-Old
As your child approaches 18 months of age, they are entering a new stage of development. Their appetite, preferences, and nutritional needs are changing, and it’s important to create a meal plan that supports their growth, energy levels, and development. It’s also important to offer them foods that they are comfortable with, since young children at this age seem to be extra picky and may not end up eating any of the new foods that you offer them.
At this age, your toddler’s appetite will be bigger as they are becoming more active. They are also at a stage where they are developing new skills, such as walking and climbing, and their brain is growing rapidly. Cow’s milk (or a milk alternative if your child has an allergy) is still something that should be offered with every meal, as this age of baby is still weaning off a breast milk, or infant formula, based diet and going fully into a solid-food diet.
Here’s what you should focus on when planning meals for your toddler:
- Protein: Essential for growth and muscle development. Meats, beans, lentils, etc. are options for protein sources.
- Carbohydrates: Provide energy for all of the physical activity and development happening at this stage. Whole grain breads and oatmeal are ways to incorporate carbs into your baby’s diet.
- Fats: Important for brain development and energy storage. Dairy products such as whole milk yogurt, cheddar cheese, and butter are great fat sources.
- Vitamins and Minerals: Particularly calcium (for bones), vitamin D (for bone health), iron (for blood and energy), and vitamin C (for immunity and skin health). I typically give my kids supplements to ensure that they get their vitamins and minerals in. Some days, they may not eat much but I want to make sure they are still getting the proper nutrients.
- Fiber: Necessary for digestive health and maintaining regular bowel movements. A good rule of thumb for knowing what will help with your little one’s bowel movements is this : any fruit or veggie that starts with the letter P will help them poop. Pears, prunes, peas, peaches, etc. are some types of foods to keep on hand for those times when your baby needs a little extra fiber! This probiotic was the one I used on my babies from the time they came home from the hospital. With both of my babies, I could tell a huge difference in their level of tummy discomfort when they took their daily probiotic. It instantly eased their gassiness and made them much happier babies 🙂
Here are some meal ideas for your little one! This is not medical advice, just some options for meal ideas and healthy snacks to help your little one get the best nutrients throughout the day, from as many food groups as possible.
Sample 3-day menu –
Day 1:
Breakfast: Scrambled Eggs with Whole Wheat Toast and Fruit
- Scrambled Eggs: Eggs are an excellent source of protein and healthy fats. Scramble them lightly with a little olive oil or butter. You can also add small pieces of vegetables like spinach, tomato, or bell peppers for added nutrition. When my son was younger, I would whisk together an egg and a spoonful of cottage cheese, and scramble that up. He absolutely loved it! The cottage cheese added some extra protein and fat, and filled his little belly up.
- Whole Wheat Toast: Provides fiber and carbohydrates. You can spread a thin layer of avocado for added healthy fats. I typically bake my own sourdough bread so we have that with most meals. Any type of bread with whole grains is going to be better than the cheap white bread you typically find at the grocery store.
- Fruit: A small serving of fruit such as sliced strawberries, blueberries, or banana. Fruit is packed with essential vitamins and antioxidants. If your child is struggling with only wanting to eat sweet fruits and not try the savory foods, it may be worth holding off on the fruit until your little one eats some of the savory items first.
Lunch: Turkey and Cheese Sandwich with Veggies
- Turkey and Cheese Sandwich: Make a sandwich using whole-grain bread, a few slices of lean turkey, and a slice of cheese. This provides protein, healthy fats, and fiber. I have found that my little ones enjoyed eating a sandwich more when I made it into pinwheels. Typically, I would flatten the pieces of bread with my rolling pin, and layer the meat and cheese on that flat bread. Then tightly roll up the layered bread into a cylinder shape and slice into pinwheels.
- Veggies: At this age, I still like to steam vegetables such as carrot sticks and sweet potato sticks. Some safer raw veggie options are peeled and chopped cucumbers, quartered grape tomatoes or chopped tomatoes, diced avocado.
- Water/Milk: Serve water and milk with the meals to keep your toddler hydrated. An open cup with a weighted bottom is a great way to teach your little one how to drink properly.
Snack: Greek Yogurt with Berries
- Greek Yogurt: Rich in protein and calcium. Choose plain, whole milk yogurt to avoid added sugars.
- Berries: Add fresh or frozen berries (such as blueberries or raspberries) for extra vitamins and antioxidants. You can mix the yogurt and berries together for a tasty snack. I would often boil down frozen berries and mix with some chia seeds for a jam-like consistency to mix in with the yogurt.
Dinner: Chicken with Sweet Potatoes and Steamed Broccoli
(Family meals like dinners can be a little more tricky to know what to feed your toddler. When your toddlers are still learning to like foods, they may not want to eat what the rest of the family is eating. Or, you may feel that what you are feeding your other kids might not be safe for your little one – like fish with bones, spicy foods, etc.)
- Chicken: A small piece of grilled or baked chicken provides lean protein. Serve it shredded or cut into small pieces to make it easier for your toddler to chew.
- Sweet Potatoes: A great source of complex carbohydrates and beta-carotene. Roast or steam the sweet potato and cut it into small, bite-sized pieces.
- Broccoli: Rich in vitamin C and fiber. Steam or lightly sauté the broccoli in butter or oil, and cut it into small florets that are easy for your toddler to pick up. Sprinkle with parmesan cheese for extra flavor!
Day 2:
Breakfast: Oatmeal with Chopped Apples and Cinnamon
- Oatmeal: Oats are an excellent source of fiber and carbohydrates. Cook the oats with whole milk for a more protein-filled oatmeal. I would often add in flax seeds and/or chia seeds for extra fiber. If you add chia seeds, be sure to add a bit more liquid when cooking the oatmeal.
- Chopped Apples: Apples are high in fiber and vitamin C. Make sure to peel the apples and cut them into small pieces to prevent choking hazards. Let them cook for a bit in the hot oatmeal to soften them.
Lunch: Avocado and Bean Wrap with Cherry Tomatoes
- Avocado and Bean Wrap: Spread mashed avocado and cooked beans (black beans, kidney beans, or chickpeas) onto a whole-grain tortilla. Roll it up and cut it into pinwheels for your toddler. Avocado provides healthy fats, and beans are an excellent source of protein and fiber.
- Cherry Tomatoes: Cut cherry tomatoes into small pieces. This is the cutter that I love using for things like tomatoes and grapes. They are rich in antioxidants and vitamin C, which helps support your child’s immune system.
Snack: Cheese and Whole-Grain Crackers
- Cheese: A good source of calcium and protein, a full-fat cheese provides important nutrients for your toddler’s growth and development.
- Whole-Grain Crackers: Serve with cheese for added fiber and carbohydrates. Choose low-sodium crackers for a healthier option. Round crackers are safer than square or rectangle ones, if your toddler still struggles with the possibility of choking. (I really love getting these GF crackers for my kids!)
Dinner: Beef Stir-Fry with Brown Rice
- Beef Stir-Fry: Cook beef strips in olive oil with small pieces of vegetables like bell peppers, zucchini, and mushrooms. My kids both started eating steak when they were less than a year old – at first, they would just suck the juice out, but after a few months, they started chewing it more and really enjoying it!
- Brown Rice: Brown rice is a whole grain that provides fiber and energy. Add in some butter and serve the stir-fry with the rice.
Day 3:
Breakfast: Pancakes with Bananas and Milk
- Pancakes: This is a great pancake recipe to have on hand. I like to make a big batch of pancakes (usually sourdough) and freeze them for easy breakfast options throughout the week.
- Bananas: Bananas are rich in potassium and are easy for toddlers to eat. One of the ways I fed my young toddlers bananas was by peeling half the banana, cutting the peeled peel off, and letting them hold the banana using the peeled part as a little holder so they wouldn’t drop it.
- Milk: Serve with whole milk, which is rich in calcium and essential fats, either in a straw cup or an open cup.
Lunch: Quinoa Salad with Avocado, Cucumber, and Grilled Chicken
- Quinoa Salad: Quinoa is a great source of plant-based protein and fiber. You can mix it with chopped cucumber, tomatoes, and small pieces of grilled chicken for a balanced meal, or keep everything separate if your little one doesn’t want to eat it all mixed together.
- Avocado: Add small chunks of avocado to the salad for healthy fats and extra nutrients.
Snack: Hummus and Pita Triangles
Dinner: Salmon with Mashed Potatoes and Peas
- Salmon: Rich in omega-3 fatty acids, which are crucial for brain development, salmon is an excellent choice for your toddler. Serve small, flaky pieces to make it easier for them to eat. Be sure to check through every piece of salmon for any small bones before you feed your little one.
- Mashed Potatoes: Make mashed potatoes using whole milk and a little butter. If your child is sensitive to textures, it might be better to make the mashed potatoes a bit thinner.
- Peas: Cooked peas are an excellent source of protein and fiber. Serve them with butter and/or a sprinkle of Parmesan cheese.
Tips for Feeding an 18-Month-Old
- Portion Sizes: At this age, toddlers are still learning to self-feed, so keep portions small to avoid overwhelming them. Offer a variety of foods, but don’t expect them to eat everything at every meal. It’s important not to make this too stressful for your baby – be sure to watch their fullness cues so you know when they are done with their food.
- Introduce New Foods Slowly: Your toddler might be picky at this age. It can take several exposures to a new food before they are willing to try it. Be patient and keep offering new foods in small amounts alongside familiar favorites. It took my daughter about a year of me offering her broccoli before she actually liked it! Always offer a “safe food” with new foods – something that your baby is sure to eat – so that they aren’t scared off by all the new food.
- Limit Sugary Foods and Drinks: Avoid sugary snacks, drinks, or overly processed foods, as they can affect your toddler’s energy levels and health. Offer water or milk as primary drinks. Fruit juice should be reserved only for times of sickness to help your baby hydrate more.
- Encourage Self-Feeding: Let your toddler explore food with their hands. This is an important part of their development. Make sure that the food is cut into small, manageable pieces to prevent choking. Be prepared for lots of mess! I invested in full shirt-style bibs for my toddlers since I didn’t want to be going through multiple outfits a day. You can also just let your baby eat in just a diaper, and wash them up or rinse them in the shower afterwards.
- Stay Consistent: Try to maintain regular meal and snack times. This helps establish healthy eating habits and ensures that your toddler gets the nutrients they need throughout the day. Also, try to plan to serve snacks with enough time for your child to get hungry again before dinner.
As your 12-18 month old child grows and tastes a variety of healthy foods, you’ll start to learn what their favorite foods are and what they prefer, and can plan meals around their preferences. If your little one prefers lots of salty foods, try introducing more fresh fruits to balance your child’s diet a bit more. If they struggle with meats, try protein-rich vegetarian options like lentils or chick peas. If your child tends to only eat sweet fruits, try serving slightly fewer of those and offering more mild-tasting or “sweet” veggies such as carrots, sweet potatoes, cucumbers, zucchini, etc.
I’ve also found that meal planning and keeping a list of breakfast foods and lunch foods that my kids love is a good idea to help me when I’m struggling with what to feed them. I don’t like to get stuck in a rut with what I’m feeding them, so planning ahead or at least having a list of snack ideas and meal options helps me out.
Check out this post for some ideas on Baby Led Weaning:
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