Feeding My One-Year-Old:
Infants are fed primarily with formula or breastmilk for the first year of life, and both of these are designed to meet their demanding nutrient and calorie needs. After weaning, it can feel like they aren’t consuming enough (That’s how I felt at least!). I was curious what it took to meet his calorie and iron needs per day without the support of formula or a supplement. I was relieved to see how easy it is to offer his daily needs! So, I hope this gives you peace of mind, guilt-free parenting information, and a new favorite recipe.
Specific nutrients are supported by formula, breastmilk, and supplementation during the first year. Iron is a nutrient of concern for toddlers because as they further develop their eating skills, iron-rich foods may no longer be the main choice (iron-fortified infant cereals) and too much cow’s milk can decrease appetite for iron-rich foods.
What is iron?
Iron is a mineral that is used to make hemoglobin in our bodies. Hemoglobin is a part of red blood cells; it helps carry oxygen from our lungs to tissues all throughout our body.
How much iron does my child need?
Recommended daily intakes: Infants ages 7–12 months, 11 milligrams of iron per day. Toddlers ages 1–3 years, 7 milligrams of iron per day. Kids ages 4–8 years, 10 milligrams per day.
More information on iron for children: CDC | Iron
What are the top food sources of iron?
- Meat (Beef, pork, poultry, seafood, eggs)
- Dark, leafy greens
- Lentils, beans, chickpeas
- Iron-fortified foods (Breads, cereals, flour, etc.)
Plant-sources of iron are called non-heme iron and do not absorb as well as animal sources, heme iron. As shown in this recipe and menu, non-heme iron (chickpeas, kale, eggs, flaxseed) needs to be paired with vitamin C (blueberries, banana) to increase absorption.
To learn more about iron and food sources: Iron | Fact Sheet
An Iron-Rich Menu for Toddlers
Breakfast:
- 1 Baby’s Blueberry Muffin | 1.062 mg iron | 170 cal | w/ 4 oz. whole milk = + 75 calories
Morning Snack:
- 1 scrambled egg with 1/2 C cinnamon sweet potatoes | 1.368 mg iron | 195 cal | w/ 2 oz. water
- Time Saver: Buy frozen, diced or cubed sweet potatoes | Steam, add 1 tsp. melted butter and a sprinkle of ground cinnamon
Lunch:
- Black Bean Bowl with Oranges | 1.728 mg iron | 285 cal | w/ 4 oz whole milk = + 75 calories
- 1/4 C refried black beans, 1/8 avocado, 1/2 C brown rice, 1 Tbsp. full-fat sour cream with 1/2 C mandarin oranges (in 100% juice)
Evening Snack:
- Sunbutter Toast and Raspberries | 1.98 mg iron | 210 cal | w/ 2 oz. water
- 1 slice of multigrain bread with 1 Tbsp Sunbutter and 1/4 C raspberries
Dinner:
- 1 C of Spinach Pasta with 1/2 C smashed blueberries | 1.692 mg | 220 cal
- Spinach Pasta: Boil 16 oz. elbow pasta with 1 bag of frozen spinach, drain, add 2 Tbsp. olive oil and 1 jar of Simple Truth Marinara Sauce. Bonus: Add cooked, ground beef for additional iron.
Evening Milk:
- 8 oz. warm whole milk | 150 cal
Discussion:
- Total Iron: 7.83 mg = 112% recommended daily needs for 1-3 year olds
- Total Calories: 1,380 | Toddlers need about 1,000–1,400 calories a day, this varies depending on their age, size, activity level, if they have an illness, and more.
- I chose to show a sample menu without meat, but meat sources yield more iron per serving and are better absorbed.
- Children are good at determining how much they eat, as parents we can offer what we think they need and assist them when needed – they are in charge of what they consume. This sample menu leaves room for the food that gets thrown on the floor, in the hair, or in the seat of their highchair. 😉
- No, I do not calculate my child’s daily intake, and some days it’s more macaroni and cheese or pouches than I’d like to admit!
Baby’s Blueberry Muffins
Equipment
- 1 Mixing bowl
- 1 Handheld electric mixer
- 1 Muffin Pan
Ingredients
- 2 Eggs
- 1 Banana, Mashed
- 1 4 oz. Jar Baby Food Puree (I used: Banana, Chickpea, Kale)
- 1 Stick Butter, Melted Alternative for more monounsaturated fat – Use 1/3 C + 1 Tbsp of canola, SunCoco, or avocado oil
- 1 Tbsp Brown Sugar
- 3/4 Cup All-Purpose Flour
- 4 Tbsp Whole Grain Oatmeal Infant Cereal (Dry)
- 1.5 tsp Baking Powder
- 1 Cup Frozen Blueberries
Instructions
- Preheat oven to 350F and place 12 liners in muffin tin.
- Mash banana and melt stick of butter (or use liquid oil) – Add to a mixing bowl with 1 Tbsp. brown sugar and mix with handheld mixer for 1 minute. Add the eggs and jar of baby food, and mix until combined.
- Add flour, dry infant cereal, and baking powder – Mix until combined.
- Stir in blueberries.
- Bake for 16-18 minutes, test by inserting a knife into a muffin – If it comes out clean, they are done.
- Let cool. Store in airtight container or Ziploc baggy. Good for 4 days. Can freeze and thaw.
Baby Food Used In Recipe: Click
Give me the wild children with their bare feet and sparkling eyes. The restless, churning climbers. The wild ones using their outside voices, singing all the way home. Give me the wonder-filled, glorious mess makers dreaming of mountains and mud, aching to run through a field of stars.
Nicolette Sowder