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You’re ready to start your baby on solids, or maybe you’ve already dipped your toes in the water and have introduced a couple of foods like avocado and sweet potato.
But now you’re ready to start serving your baby full, balanced meals (yay!).
Where do you start?
With all the conflicting feeding advice out there, planning meals for your baby can feel confusing, time-consuming, and overwhelming. But actually, building a balanced plate for your baby can be easy!
We’re going to teach you exactly what to include at each meal so that you can feel confident knowing that your baby is getting exposure to a wide variety of foods, while also getting the nutrients they need to grow and thrive.
We’ll even give you examples of balanced baby meals and provide you with a cheat sheet so that you can mix and match to build a balanced meal in a pinch.
Table of Contents
Components of a balanced plate
To create a balanced plate for your baby, you need to focus on including three components: an iron-rich food, a high-calorie food, and produce.
Iron-rich food
If you’re a regular consumer of our content, you’ve probably heard us talk about iron once or twice.
Iron is arguably the most important nutrient for your baby when first starting solids. It plays a crucial role in your baby’s development, and it can’t be produced by our bodies, we need to get it from an external food source.
Functions of iron include:
- Brain development: Affecting your little one’s ability to learn, process, and memorize information (1,2,3).
- Physical growth: Helping your baby follow a healthy growth pattern(4).
- The production of red blood cells: Needed to carry oxygen from the lungs to the rest of the body (5).
- Immune function: To help your baby fight off infection (6,7).
Not only is iron extremely important, but babies also need a lot of it! At 11mg per day, the iron needs of babies between 6-12 months are higher than that of an adult male (8). That’s a lot of iron for a tiny human!
Because of this, it’s important to give your baby lots of opportunities to get enough iron. You can do this by including a solid source of iron at every meal.
If you can’t do this at every meal, we suggest including a source of iron in at least 2 meals per day!
The best sources of iron come from protein-rich foods, so including a source of iron at meals can also help your baby meet their protein needs.
Animal-based foods contain “heme-iron”, while plant-based foods contain “non-heme” iron.
Heme iron is easier to absorb compared to non-heme, but luckily, you can add a source of vitamin C to a non-heme iron meal to help boost iron absorption a bit more (9)!
Animal sources of iron (heme) (10,11)
- Red meat (such as beef, veal, lamb, and pork)
- Liver (such as chicken liver and beef liver)
- Poultry (chicken, turkey)
- Fish (such as salmon and sardines)
- Shellfish (such as shrimp, scallops, and mussels)
Plant-based sources of iron (non-heme) (12,13)
- Tofu (silken, soft, medium, or firm)
- Beans (such as chickpeas, white beans, kidney beans, black beans, and edamame)
- Lentils (brown, red, yellow, or green)
- Fortified grain products (such as bread, pasta, cereals, and oats)
- Whole grains (such as barley and quinoa)
- Eggs
- *Nuts (such as peanuts, almonds, cashews, Brazil nuts, and pistachios)
- *Seeds (such as sunflower, pumpkin, sesame, hemp, and flaxseed)
- *Cooked spinach
*Note: Some non-heme iron sources listed above contain significantly less iron than others and are marked by an asterisk. These items still contribute towards your baby’s iron intake, however, we recommend choosing one of the other options listed as the main source of iron on your baby’s plate.
High-calorie food
Calories are the energy that your baby needs to grow! We know that babies grow more quickly during their first year compared to any other period in their lives, which is why it’s so important for them to meet their energy needs during this time (14).
There are two types of foods that we consider to be high-calorie for babies…starches and healthy fats.
Healthy fats
Fat is the most energy-dense macronutrient, providing 9 calories per gram (that’s more than double the amount of calories per gram that are in carbs or protein).
Fat also helps with the absorption of fat-soluble nutrients like vitamins A, D, E, and K. In other words, these vitamins are absorbed much more efficiently when eaten with foods that contain fat (15).
Did you know?
Fats of any kind should not be limited for young children under 2 years of age, and it’s especially important for your baby to get enough unsaturated fats, like omega-3s (16).
Even more specifically, a type of omega-3 called docosahexaenoic acid (DHA) which is one of the essential nutrients needed for your baby’s brain development and can help to support eye health (17).
The best food sources of omega-3 fats are fatty fish such as salmon, mackerel, and sardines.
Some food sources of fat to include in your baby’s diet are: avocado, coconut milk, egg yolk, full-fat yogurt, cheese, tofu, olive/avocado oil, and butter/ghee.
Starches
Another food group that we consider to be in the high-calorie category for babies is starchy foods like grains, grain products, and starchy vegetables. These foods are a convenient source of calories but also provide vitamins, minerals, and fiber to support your baby’s digestive health (18,19,20).
Examples of starchy foods include things like bread, pasta, oatmeal, barley, potatoes, rice, squash, and corn.
Produce
The last component of a balanced plate is produce – AKA – fruits and veggies!
Produce is a great way to add a pop of color to your baby’s meals. Plus, having fruits and veggies appear on your baby’s plate at every meal is helpful by repeatedly exposing them to this (generally) harder-to-like food group.
This helps because when your baby becomes used to seeing a fruit and/or veggie present at every meal, it becomes normal for them. This is an effective strategy in reducing pickiness towards these foods later on (21).
We also know that fruits and vegetables provide important micronutrients that your baby needs to grow and thrive (22). One of which is vitamin C, present in several fruits and vegetables such as citrus fruit, kiwi, bell pepper, strawberries, broccoli, and more (23).
Vitamin C supports immune health and also helps with the absorption of iron from plant-based sources. So if you choose beans, lentils, or tofu as the iron component on your baby’s plate, balance it out with produce that is high in vitamin C (24,25).
Balanced baby plate examples
What does all of this look like in practice? Here are a few examples of balanced meals that include a high-iron food, a high-calorie food, and produce from our 60-Day Baby Led Feeding Meal Plan.
You’ll notice that in the third example (sardines & cauliflower), sardines are counted as both a high-iron food and a high-calorie food. Some foods, like sardines, fit within more than one category.
one
two
three
While we recommend aiming to include a solid source of each of the 3 balanced meal components, we understand that this is not always possible. When this is the case, try to include 2 different foods, where one of the foods falls into more than one of the components of a balanced plate!
Another example of this would be in the butternut squash and mashed black beans meal shown above. Black beans are a high-iron food, while butternut squash counts as both a high-calorie food (starch) and produce!
How to make an unbalanced plate, balanced!
We know that it can be hard to plan out balanced meals for your baby every single day, multiple times a day. Sometimes you just want to throw something together and not even think about it!
Let’s get into how to turn an unbalanced meal into a balanced one (it’s easier than you think!), and show you a list of mix-and-match foods for each of the 3 necessary categories so you can easily add in what’s missing.
Figure out how to balance a meal by asking yourself these three simple questions:
- What does this meal have already?
Look at which components of a balanced plate the meal already has. - What’s missing?
Look at which components of a balanced plate the meal is missing. - What can I add?
Based on which components you’re missing, you can now decide what to add to your baby’s plate to make it more balanced!
For example, let’s say that you’d like to serve your baby toasted bread with butter.
What does this meal already have? Bread is a good source of starchy carbs, and butter provides healthy fats, both of which count as high-calorie foods.
What’s missing? A high-iron food and produce.
What can you add? Toast is a great vehicle for nutritious spreads. To add iron to the meal, you could add tuna salad, mashed egg, or mashed beans.
To add produce to this meal, you could offer any fruit or vegetable that you have on hand. For example, banana spears, flattened raspberries, cooked carrot sticks, or cooked broccoli.
If you choose to go with a non-heme source of iron, like the mashed beans, choose produce that is high in vitamin C, like the raspberries or broccoli.
Here are a couple more examples of how to make an unbalanced meal…balanced!
Balanced baby plate: mix and match
Need more inspiration? Click to download the image below for ideas on what to mix, match, and add to make your baby’s meal balanced!
Why learn how to build a balanced plate for babies?
1. Covers your baby’s nutritional needs
Breastmilk or formula is still your baby’s main source of nutrition between 6-12 months of age and provides over 50% of your baby’s daily calories. But, this does not mean that nutrients from food don’t matter before the one-year mark (26).
In fact, it’s important to provide meals that are as nutrient-dense as possible while your baby is still learning how to eat, as they’re more than likely not consuming large amounts of food yet.
By offering your baby a balanced plate at every meal, you can rest assured that each meal you serve packs a big nutritional punch. Even if they only eat a little bit of what’s served at one meal, your baby will have an opportunity to get those important nutrients again at the next meal, and at the next one after that.
By the time your baby is getting 3 meals a day, they’ll be getting 3 chances to consume those important nutrients every single day.
2. Exposure to fruits and vegetables
Produce is one of the components of a balanced plate, which will help you give your baby the exposure they need to fruits and vegetables from an early age.
It’s super common for babies and toddlers to refuse fruits and vegetables early on. This may be because, unlike foods like bread or oatmeal (taste the same every time), fruits and veggies are unpredictable.
Take a strawberry for example. It might be sweet, juicy, and soft one day, then the next time it’s served, it could be firm and more sour!
The good news is that exposure to a wide variety of foods, flavors, textures, and colors early on in your little one’s feeding journey can influence their food preferences (27,28).
In other words, early and consistent exposure to fruits and veggies of different flavors, textures, and colors can help your baby get used to these foods and eventually, maybe even grow to enjoy them (21)!
3. Keeps your baby satiated
Our balanced baby plate framework will help you build meals that will keep your little one feeling full and satisfied. The reason for this is that it encourages the inclusion of nutrients like protein, fiber, and healthy fats, which digest more slowly (29,30,31).
This can help your little one’s tummy feel full for longer than if they had eaten, let’s say, a piece of white toast, which only provides carbohydrates and digests more quickly.
Don’t worry, no extra thought or effort is required by you to make your baby’s meals satiating– all you need to do is focus on including each component of a balanced plate.
Remember: high iron + high calorie + produce
Including a source of iron in the meal will cover your basis for protein (as iron is highest in protein-containing foods).
Including a high-calorie food can count towards your source of fat (or fiber, if you’re choosing a starchy carbohydrate as your high-calorie food).
Finally, including produce in the meal will usually provide a source of fiber.
How much food should I include from each category?
Now that you know what kind of food to put on your baby’s plate, you might be wondering how much food to include from each category.
In general, we recommend starting small so that your baby doesn’t get overwhelmed by what’s on their plate. A rule of thumb is about 1 tbsp or 1 piece of each food.
While the above recommendation can be used as a general guideline, try not to stress too much about portion sizes.
At this age, the point of offering balanced meals is much more about exposure to new foods and learning how to eat them than it is about taking in a significant amount of calories. We want to aim to keep mealtimes low pressure and enjoyable for your baby!
Another thing to note about portion sizes is that how much food you serve does not necessarily mean that that’s the amount your baby is going to eat. Ultimately, the amount that your baby eats is not your responsibility (yup, you read that right). Allow us to explain.
According to the division of responsibility (a feeding approach developed by Registered Dietitian Ellyn Satter), your role in feeding is to decide what food is being served, along with when and where the meal is taking place (32). After that, let go of the control!
Your baby is then responsible for deciding if and how much they want to eat from what was served (32).
It’s easy to get hung up on controlling how much your baby eats based on how much YOU think they need, but the only one who truly knows how much food your baby needs, is your baby!
Learn more about why we don’t recommend getting hung up on portion sizes for your baby.
Do I need to offer a balanced meal from day 1 of starting solids?
No, you don’t need to offer a fully balanced meal on day one of starting solids. But – the goal is to start doing so as soon as possible!
On day one of starting solids, we understand that you probably have all kinds of nerves and emotions happening. Maybe you’re nervous about choking and allergic reactions. Or, maybe you’re just feeling emotional that your little baby is already 6 months old and is starting this brand new chapter!
All of the above are completely valid reasons for wanting to ease into serving your baby solids and start out with simple or even single-ingredient meals. This is exactly the approach that we use in our 60-Day Baby Led Feeding Meal Plan!
The key here is that after those first few days, you don’t get stuck on offering only single-ingredient meals. It’s important to move onto balanced meals quickly so that your baby gets exposed to a variety of foods, flavors, textures, and nutrients as soon as possible!
On the other hand, if you’re comfortable offering balanced meals to your baby from day one, we say go for it!
Is it safe to offer different foods in the same meal?
Yes, you can (and should) introduce more than one food per meal.
While some regulatory bodies still suggest waiting up to 3-5 days before introducing a new food, this advice is outdated. Current research does not support the need to wait between introducing new foods to your baby.
An exception to this is with top allergens – only one new top allergenic food should be introduced at a time.
The 3-5 day wait rule was originally created so that parents could pinpoint which food caused an allergic reaction, if a reaction were to occur upon introducing a new food (33). But in reality, we know that the vast majority of allergic reactions occur within 2 hours of eating, so waiting 5 whole days in between new foods just isn’t justified (34).
Not to mention the fact that the chances of your baby having an allergic reaction to a common food like chicken, potato, or broccoli for example, are very slim!
Another reason why we encourage offering more than one new food per meal is that it’s so important that your little one be introduced to a wide variety of foods, flavors, and textures as soon as possible.
The sooner after starting solids that you begin to implement this, the better (but this should definitely be the norm before they reach 12 months of age) (35).
This is because there’s a period in early infancy (between 6-9 months) when babies are naturally more open to trying and accepting new foods. Babies also have an affinity for learning the skills needed to eat new textures during this time.
We absolutely want to take advantage of this before they enter toddlerhood and inevitably become more cautious about trying new foods (35,36,37).
Read more about the 3-day wait rule and why we caution against it.
FAQ's
Does every single meal need to be balanced?
While we recommend doing your best to make every meal balanced for your baby, we know that there are some instances when it’s just not possible. Whether you’re eating a meal out at a restaurant, having supper at grandma and grandpa’s, or are just in a big rush one day, one unbalanced meal every once in a while will not make or break your baby’s nutrition.
Do what you can to plan and serve balanced meals as often as you can. It’s the big picture, and what you do most often, that has the biggest impact!
Do snacks need to be balanced too?
Babies under 12 months of age actually don’t need snacks. Snacks are only recommended beginning in toddlerhood to replace calories from decreased milk intake.
That said, we like to think of snacks like mini meals! So you can use the same balanced plate framework to build nutritious snacks for your little one when they hit 12 months old!
Try to include all three components of a balanced plate into your toddler’s snacks, but if you’re in a pinch, aim for at least two components. Bonus if one of the foods you choose counts towards two categories.
For example, sweet potato can count towards produce and high-calorie (starch). Similarly, egg and fatty fish (like salmon) can count towards high-iron and high-calorie (healthy fat).
What if your baby only eats the carbs on their plate and leaves the rest?
If your baby tends to reach for the starchy carbs on their plate before going for the produce or proteins, you’re not alone!
Remember the division of responsibility. Your role in feeding as the parent is to provide your baby with nutritious food, and it’s your baby’s decision if or how much they eat from what you serve.
That said, it’s super important that you continue to offer a wide variety of foods from each category – even if your baby isn’t consuming a whole lot of every food that you serve at first. Continued exposure to different foods can increase the likelihood that your little one will try them and they may even grow to like these new foods in the future.
In the meantime, don’t forget that carbohydrate foods contain important nutrients too! They can provide fiber, B vitamins, and even a little bit of iron in the case of enriched cereals and grain products!
Why do babies eat a lot at some meals, then barely anything at others?
There are SO many different factors that can affect your baby’s appetite from one meal to the next. This is one of the many reasons why we don’t recommend putting too much weight on how much of one particular food your baby is consuming at one particular meal.
A few things that may decrease your baby’s intake at a meal include:
- Being introduced to a new food or food texture
- Feeling under the weather or teething
- Changes to their milk feeding schedule (getting milk too close to the start of a meal usually means that they won’t go into the meal hungry enough to want to eat solid food).
On the other hand, babies can experience growth spurts during their first year of life, which may cause their appetite to increase at a meal (or even for a few meals in a row).
All in all, fluctuations in your baby’s appetite are normal! Yet another reason why we recommend aiming to make every meal balanced, as this will increase the opportunities that your baby gets to eat those important nutrients.
For example, your baby doesn’t touch their eggs at breakfast? No need to stress. They’ll have another opportunity to eat some protein and iron if you serve a balanced meal containing iron again at lunch, and again at supper!
How do I increase variety in my baby’s meals?
Offering balanced meals is great, but if you tend to get stuck in a rut of offering the same balanced meals over and over again, you might still be missing out on exposing your baby to a variety of different flavors and textures.
To increase the variety of your baby’s meals, you can try creating new combinations using our Balanced Baby Plate Mix and Match resource above.
You can also increase variety in your baby’s meals by doing things like…
- Switching up the cooking method of vegetables (roasting vs. boiling vs. steaming)
- Adding different spices and salt-free seasonings
- Switching up the serving method between purées and finger food options
Should divided plates be used to separate each component of a balanced meal?
In short, both divided and undivided plates are completely fine to use with your new eater!
On one hand, we love divided plates because they allow your baby to see and distinguish each individual food and choose which one they want to try at their own leisure. Also, for babies who are learning how to self-feed, the dividing walls in these kinds of plates can help your baby to scoop up food using a spoon.
On the other hand, undivided plates can help to teach your baby from a young age that different food combinations caused by food being mixed together is no big deal, and can actually be fun!
Bottom line, divided or undivided plates are both good options. Choose what works best for your family!
Remember to look for a plate that’s made from a durable, non-toxic material such as stainless steel, bamboo, or BPA and phthalate-free plastic or silicone. We also suggest choosing a suction-bottomed plate so that it stays in one place while your baby eats and explores their meal.
Find more information on choosing a plate for your baby, including our top picks!
We hope that this helped to ease your stress about building balanced meals so that you can focus on enjoying the journey of solids with your baby! Remember to save our balanced baby plate mix-and-match resource for when you’re in a pinch.
If you’re looking for a break from the decision fatigue of choosing what to cook every day, check out our 60-Day Baby Led Feeding Meal Plan for balanced, dietitian-approved baby meals!
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Bianca Gruenewald, RD
Bianca is a Registered Dietitian and works in a client support role at My Little Eater Inc. She's a proud auntie to her three year old niece and four year old nephew!
Bianca Gruenewald, RD
Bianca is a Registered Dietitian and works in a client support role at My Little Eater Inc. She's a proud auntie to her three year old niece and four year old nephew!
