Snag this awesome list of food for 1 year olds to toddlers, and the 9, 10, and 11 month old babies in between learning to eat table and finger foods. Includes a free printable list too!
Wondering what types of food to feed give your baby or 1 year old? As a pediatric occupational therapist and mom, I’ve got your covered. You’ll find that most of the ideas I am sharing are for babies 10 months and up, but it really depends on how well your baby or toddler is chewing foods. You could be introducing these a little earlier or later.
In general, these are perfect foods for 1 year olds and those a little younger!
Wait, I’m worried about my baby or toddler choking on solid food!
If you’re worried about your baby choking make sure you check out our guide on baby gagging. Understandably, this is a common concern. Keep in mind that gagging and choking are two different things. It’s quite common for babies and toddlers to gag occasionally.
If your baby or toddler gags a lot with new foods they might be getting used to the texture. Or, they may need help learning to chew.
However, if it’s happening a lot you’ll want to talk to your doctor and for sure head to that guide. This is something I’ve seen a lot as an OT and the sooner you address it the better.
Of course, any concerns at all about your child’s eating or variety of foods should be brought up with your child’s pediatrician.
And, if you’re wondering when you should first serve the ever popular crunchy breakfast cereal, Cheerios, then head to When Can Babies Eat Cheerios.
Are these Food Appropriate for My Baby or Toddler?
These guidelines are based on my experience as a licensed occupational therapist and the 17 years of experience working with hundreds of families. The suggestions are also in alignment with the American Academy of Pediatrics (AAP) recommendations.
If your baby hasn’t started eating yet, learn how to transition them to table foods, or if they’re constantly refusing please head to our 7 step guide for when baby won’t eat.
To be honest, I wanted to have a resource for myself, since Isaac (10 months old) is right in the middle of this transition and I am struggling to make sure he has enough variety.
I do have to admit that Isaac isn’t (hmm, need to choose my words carefully here,) the best eater.
He chews and manages food very well, but unless the texture isn’t right, he isn’t very interested. Of course, this is very frustrating! To make sure I optimize my chances at success (aka: he actually eats something other than Gerber Puffs or Cheerios), I need a go to a list with all of my ideas (plus some new ones), so I am not scrambling in the craziness of meal prep.
If you’re in the same boat, check out our free workshop to help your toddler learn to eat a wider variety of foods.
The list is organized into three categories:
- fruits/vegetables
- carbs
- proteins
When putting together meals, plan for at least one food in each of these three groups. Also, keep in mind that if you mash up a casserole or lasagna, all three categories may be covered in one shot. For example, with the lasagna: spaghetti sauce= protein, noodles= carbs, and meat or cheese= protein.
Let’s get started…
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Tips for Feeding Table Foods to Babies
- Make sure everything you give your baby for the first time is closely monitored. Chew a small piece in your mouth first and pay attention to how hard it is to chew. If it doesn’t break down easily and quickly, it probably isn’t a good choice.
- Stay calm if your baby coughs or chokes a little, it will happen. If you freak out, they will freak out. If they are coughing or choking on a food frequently, stop giving it to them and re-introduce at a later date.
- Cut food into small pieces so they can chew it easily. Cut beans in half and make sure meats are soft and moist. Help your baby with foods that are difficult to pick up, don’t make the pieces bigger until you are sure they can manage them.
- This is a list of table foods, not necessarily finger foods, although many of them are. For example, spread hummus on crackers or serve cottage cheese.
- Have your baby or toddler eat with the rest of the family. It’s the best way for them to see other’s eating a variety of healthy meals and food groups. They learn so much from watching YOU eat!
- If your baby is under 1 they’ll still be drinking formula or breast milk. You can serve some during the meal in an open cup, straw, or sippy cup. Children at this age typically don’t need fruit juice, but water is a great option. Once a child has their first birthday they can be transitioned to cow’s milk.
- At every meal offer a fruit or vegetable, carb, and protein for a balanced meal. Snacks don’t have to include a protein. Baby food is optional, but by this age focus on moving them towards all table food at a meal.
- Cutting foods into small pieces can be a pain, but offer small pieces that are easy to pick up and small amounts so they aren’t overwhelmed. This also helps prevent choking hazards of overstuffing and too large pieces that they can’t manage. You can also cut food into stick shapes if your child is able to manage that well.
- This suction mat is also my favorite if your using a chair that pulls right up to the table or if your going to a restaurant. Check out the little pocket to catch the food, brilliant. I used this with all three of my kids, and it’s held up amazingly! Seven years of use, not too shabby.
- If you use a high chair, these suction bowls are awesome for trays!
Before we move on, if your baby is 9-10 months old and struggling to eat table foods, be proactive. They can learn to eat with some specific strategies.
Check out the free workshop that will help you get your baby or toddler on the right track: 5 Easy Changes Parents Can Make To Help Babies & Toddlers Eat Table Foods Well!. Includes a free workbook:)
Food Ideas for 10-11 month and 1 Year Olds
Protein Ideas
Tofu
Meatballs (gluten and dairy free optional with this link)
Meatloaf
Cheese shredded from a hand grater (it is thicker and easier to grab this way)
Salmon
Chicken (make sure it’s a soft texture)
Homemade mini Chicken Nuggets (gluten and dairy free option)
Turkey (ground or breast cutlet)
Hard-boiled egg
Scrambled egg
Hummus
Black Beans
Cheese Spreads
Cottage Cheese
Ricotta Cheese
Crumbled Goat Cheese (or use as spread)
Plain Pulled Port (make sure it’s extra soft)
Shreds of Pot Roast (make sure it’s extra soft)
Yogurt
Tzatziki Sauce (may need to puree if there are large pieces of cucumber in it)
Peanut Butter (now safe to give to babies/toddlers, spread thin or thin out with water)
Olive oil (great healthy fat, drizzle on top of carbs or veggies)
Carb Ideas for Baby and Toddler
Toast
Plain or Buttered Bread
English Muffin
Bagel
Cheerios
Barley
Corn Grits/Polenta
Brown Rice
Short Pasta
Graham Crackers
Town House Crackers
Pancakes
Crepes
French Toast
Tortilla
Pita
Oatmeal
Quinoa
Cream of wheat
Fruit and Vegetable Breads (ie: Zucchini, banana)
Muffins
Fresh Fruit/Vegetable Ideas for Baby and 1 Year Old
Peaches
Watermelon
Plum
Mango
Banana
Avocado
Potato
Sweet Potato
Applesauce
Pears
Peas
Cooked Diced Apples
Cooked Diced Carrots (great to use pieces from soups)
Cooked Diced Celery
Pureed Soups (ie: tomato, butternut squash)
Inside of Baked Potato
Mashed Potato
Mashed Sweet Potato
Broccoli (make sure it’s extra soft)
Cauliflower (make sure it’s extra soft)
Puree Fruits
Butternut Squash
Zucchini
Strawberries
Blackberries
Blueberries
Raspberries (many babies will find these too tart, but still give it a try)
Spinach (use in casseroles or foods you’re mashing up)
*If your baby is struggling with the taste or texture of fresh fruits you can also try freeze dried varieties. They’re also great as quick health snack while you’re traveling.
Baby Meal Plans
Below, I am outlining some various meal plans, just to give you some ideas. Many of the meals would suit a toddler or big kid as well. Again, depending on how your child is managing foods, you may need to dice or mash foods more. I would encourage you to think of what you are eating and if you could modify it for your baby. Ideally you want your baby (soon to be toddler) to be eating what you are eating.
This may mean some planning ahead.
Mash up or chop up what you are eating into small pieces. Once you get into this frame of mind, you will be surprised to think of all the foods your baby can enjoy, too!
Also, I try to vary textures at each meal. Meaning, I want one kind of food that need to be eaten from a spoon and at least one that is finger-fed. It doesn’t always work out this way, but that’s the goal. especially as they are transitioning off of all pureed foods.
Breakfast Ideas for 10 -11 Month and 1 Year Olds
- English muffin with cream cheese and chopped strawberries
- Cottage cheese (depending on age, may need to chop coarsely in food processor), diced pear, and graham crackers
- Diced hard-boiled egg, diced toast with butter, and applesauce
- Cream Of Wheat with pureed berries and plain whole milk yogurt (yes, mix this all together)
- Pumpkin waffles and diced banana
Check out toddler breakfast ideas for more inspiration.
Lunch Ideas for 10-11 month and 1 year Olds
- Tortilla folded in half (quesadilla style) with a little melted cheese inside and mashed avocado
- No sugar added applesauce, zucchini bread, and shredded mozzarella pieces
- Tomato soup with black beans and blueberry cornbread
- Hummus spread on pita with diced fruit salad (or whatever fruit you have on hand)
- Shreds of pot roast in tzatziki sauce and pureed mango-banana sauce (blend pieces of mango and banana together, leaving it a little chunky)
Head over to toddler lunches for 17 more easy and healthy ideas perfect for 1 and 2 year olds!
Dinner Ideas for 10-11 Month and 1 Year Olds
- Ricotta or cottage cheese, spaghetti sauce, spinach, and whole wheat noodles chopped coarsely through a blender or food processor. Also, give some pieces of noodles to finger feed
- Tilapia, steamed and slightly overcooked broccoli, and polenta
- Meatballs, barley, and diced carrots
- Mashed sweet potatoes, tender turkey breast or cutlet, and pieces of buttered bread
- Canned salmon (I always use wild Alaskan), quinoa, and diced apples/butternut squash
Find even more food ideas for babies and toddlers in Ultimate List of Baby/Toddler Meal Ideas and if you’re looking specifically for high calorie foods, click on over to High Calorie Foods for Baby and Toddlers.
Want a Free Printable Food List for 10-11 Month and 1 Year Old’s?
Yup, you heard me right, grab our Mega List of Toddler Foods and Meal Ideas Printable full of tons of finger food ideas for toddlers and babies, with Bonus High Calorie Foods. You can print this out and hang it right on your fridge. I’ll send it right to your inbox!
More for Babies and Toddlers
How to Transition Your Baby to Table Foods
Toddler Portion Sizes: How Much to Serve
How to Teach Your Baby or Toddler to Feed Themself
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Alisha Grogan is a licensed occupational therapist and founder of Your Kid’s Table. She has over 19 years experience with expertise in sensory processing and feeding development in babies, toddlers, and children. Alisha also has 3 boys of her own at home. Learn more about her here.
I too did not receive the list in my email.
Please email me the list of foods to ejprince2@Hotmail.com. I didn’t get it after submitting the form, I checked in SPAM folder too.
Hi! Your articles have been so great, thanks! Couple quick questions, ive seen you mention yogurt and cottage cheese, but I thought they weren’t supposed to have dairy products until after 1? Or is it just no cows milk on its own? Secondly, my 8 month old had a hives reaction to avocado, so now I’m hesitant on any foods that are said to be more common allergies. So when do you suggest introducing eggs? I saw you mention you can do part of it earlier. Thanks!
Most docs say dairy is okay but not straight drinking cows milk. Check with your doctor though. If there isn’t a history of allergies, I will introduce eggs around 9 months, some say to just do the whites first 🙂
If you are nervous about any foods just rub a tiny bit of it on a small surface of skin ,if there gonna have a problem with eating it you will know because the skin will react
It’s hard to come by well-informed people about this subject, however, you seem like you know what you’re talking about! Thanks
I’m having trouble downloading the Mega List of Table Foods! It’s not going through to the email I’m giving. Did anyone have this problem?
Thanks!
Be sure to check your promotions folder or spam folder. Sometimes our emails get put in there.
I also did not get the list after submitting the form. I’d love to have it. Any other way I can get it? Thanks!
No problem. I sent you an email.
Hello! I too have not received the printable versions in my inbox or spam folder, and I have entered it multiple times. It is a fantastic reference! Is there anyway I may have it emailed to me also please?
Hi Lauren, I sent you an email.
My little boy is 15 months old and is not interested one bit in finger food, he will try occasionally but ususlly results in everything being launched on the floor, he would much rather have meals either fed to him or him trying to feed himself, he will eat things such as toast, bananas, pears, sausage rolls, occasional sandwich other than that everything else is a struggle, i really wish id done BLW now…and i feel ive left it too late, any advice will be greatfully received…
Hi Emily,
We understand your frustrations!! I’d recommend checking out our free workshop, as there may be a reason he is throwing the food on the floor!! Some kids need more time to have a more positive relationship with food. Try to do some food play outside of mealtimes to help him touch and play with the foods to be more comfortable and interested in it. Save your seat for the free workshop Here.
Best,
Desiree
I seem to be having issues as well. I requested some on Monday night and then again this morning and still haven’t received them. I double check spam/junk.
Wow it is a really long list! So many ideas! I am after reading ‘How to introduce solid foods to your baby?’ by Susan Urban (parental-love.com) and I was curious what more and how I can give to my baby. Thanks for many, many answers 🙂
Great, so glad it was helpful!
Hi Alisha,
Thank you so much for your website. I find myself going back to it again and again. I’m in the middle of the transition from baby food to table foods with my just turned 1 year old. He does great eating most table foods but my question is kinda a gross one… he seems to swallow A LOT whole. I felt like we were doing great transitioning but i keep finding whole black beans, whole carrot chunks etc. in his diapers. 🙁 I’ve been chewing in front of him at pretty much every meal trying to show him how to mush the food but he seems more intent on shoving it all in than chewing. I find myself now falling back into blending his foods because I want him to actually get the nutrients. Also, thick chunky purees he hates and just make him gag and cry so we’ve just been doing table foods and he seems to love them… any suggestions would be so wonderful! Thank you!
It might help to always have some crunchy foods available too. The sensory input they give helps to create awareness in the mouth, which soft foods like beans don’t have. If he lets you, I’d also try putting some directly onto his molars or back-gums.
Hello I am so happy to have came across this website. O have an 11 month old daughter who has a very adnormaly high motabalisum and she eats several times a day. She still is not gaining weight and her pediatrician says to just keep feeding her . Do you have any suggestions on meals I can feed her that will stick with her longer and possibly boost her weight a bit. They now have me giving her coconut milk due to her refusing formula but has lost weight since she stopped eating formula any advice will help thank you.
Absolutely! This post of high calorie foods is exactly what you need! Check it out here.
Don’t give your child Cheerios,read what’s in it!
My kids and grandkids ate Cheerios daily and never had an issue. I would recommend them.
Cheerios (along with Quaker Old Fashioned Oats) have glyphosate (an active ingredient in roundup) which is linked to non-Hodgkin’s lymphoma. I would not recommend anyone eat cheerios, let alone a young child.
I don’t give my daughter anything processed. Why are Cheerios have been around for a long time, so has cancer. The makers of General Mills and Monsanto are directly connected to cancer through their food. Simply commenting on the Cheerios and not the helpful article!
This food list sounds so helpful! Thank you.
My baby is going to be one year old in a few days and we are still trying to get her to eat enough table food to not be hungry all the time. She wakes up twice at night acting like she’s starving, but won’t eat much during the day and doesn’t seem to want snacks. My questions is, what are some foods to help her feel fuller longer?
Check out High Calorie foods for babies
Wow this is a great list for me
Hi Alisha, I love your site. I’m confused about what size food to serve my almost 9 month old. He is not great with purees and overall is not excited about solids – depending on the day he will eat a few bites of yogurt or stage 2 or 3 pouches. He does like peanut puffs and chewing on raw carrots that we hold. I thought maybe he’d like table foods more, but I don’t know what size is a choking hazard. I’ve heard to cut soft foods into pea sized cubes, but have even seen somewhere that you need to mush up peas b/c they are choking hazards. It doesn’t seem practical to cut things much smaller than pea sized, so this nervous first time mom is a little lost 🙂
Pea size is perfect! Also, have you seen how to transition to table foods– I think this will be really helpful for you!
This is just fabulous. I was getting confused trying to find what to pack for my baby for her daycare since she only wants table food and I just could not figure it out. You still have the feeling that it might be too hard, complicated for her. thank you a million times for this list!! You rock.
I think I will be on this page very often as I see some other real cool pages.
Aww thanks Yacine! That’s wonderful, I’m so glad it was helpful. There is a lot here, including a bunch of other meal idea post for toddlers!
Thank you, thank you, thank you! This is such helpful information. First time mom here and quite frankly feeling overwhelmed with all the information about feeding out there. This is so simple and straight forward that I now feel less anxious. You rock!
Aww, thanks Kara, I’m so glad! There’s a ton of other straight forward feeding posts on here too, if you need more help. And, don’t hesitate to ask as question!
Hi there – thank you for all the info you post. It has been very helpful for me and my son. My son will be turning one in the next two weeks and has just recently started to prefer non puréed meals. He has no teeth however but seems to make motions as though he is chewing and he enjoys non puréed meals more now. My question is can I use the options you have listed above for him even with no teeth? Thanks!
YES! They will be perfect for him Anu! Thanks for all your kind words!!!
My 15 month baby didn’t eat anything..she have 4 teeth up and 2 teeth below….i don’t know what kind of food i can give her…but i hope this list will work. thanks for your sharing.
This list is a great start, but I highly recommend you also check out how to transition your baby to table foods. I think that will be really helpful!