Your baby’s first birthday marks a very monumental episode of food transition, wherein your tiny tot is acquainted with the concept of eating “adult” food. From month 1 to 12, babies receive a good amount of nutrition from breast-milk. Breast milk is rich in water, fat, carbohydrates, protein, vitamins, minerals, amino acids, enzymes, and white cells, making it the first and original super food. When you introduce your child to the normal everyday food that you eat with the family, you must ensure that this food is nutritious and wholesome. There are certain standards of measurement that should be followed when planning out your 14-month-old baby’s meal. It’s surprising that such a tiny person requires such meticulous food strategizing, but providing the right balanced diet is integral to your little one’s growth and development. 

Here’s a structured list of foods that should be vital components of your child’s diet.

1. Dairy

Milk will always continue to be the most important food group for growing children and for good measure too. Dairy, which is rich in calcium and vitamin D, should cover the largest portion of your child’s food intake. Paneer, cheese, and yogurt are also good sources of some dairy goodness.

Recommended intake (per day):

3 servings of dairy a day – Preferably 2 servings of milk (½ cup of milk equals 1 serving)

2. Grains and cereal

Whole grains such as millets, ragi, oatmeal, quinoa and brown rice are rich in fiber and vitamins. Raise your child with these cereals and grains in their diet, as opposed to white grains, and it will evolve into a lifelong healthy eating habit. Grains make up a significant portion of a healthy diet for a 14-month-old child.

Recommended intake (per day):

6 servings of grains throughout the day in every meal – 4 tablespoons of cooked grain or cereal or ¼ slice of bread make up 1 serving

3. Fruits and veggies

Fruits and vegetables can be fun ways to feed your toddler. Fussy eaters will definitely enjoy a colorful spread or arrangement of fruits like berries, kiwis, bananas and apple. Vegetables can be steamed and added to dal and rice – an age-old baby quick fix meal. Ensure that the juice is 100% natural to keep your child’s system flushed clear of preservatives.

Recommended intake (per day):

6 servings through the day – A tablespoon of cut up vegetables is equal to 1 serving. Also, ½ of a piece of fresh fruit is equal to 1 serving of fruit.

4. Proteins

Lean meats such as beef and lamb, and white meats such as chicken and fish are good sources of protein. Beans and peas will always be there to be your vegetarian substitutes. Proteins will generally be the smallest serving in your kid’s diet.

Recommended intake (per day):

1 serving per day – 1 ounce of meat is equal to 1 serving.

1 tablespoon of beans or peas is equal to 1 serving.

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