By the time your child reaches the age of one, they can eat pretty much the same food as the rest of the family. This is the time when the eating habits that often last well into adulthood are established. These tips can help you on your way to good habits.

Dietary advice 1-2 years

Breakfast and snacks:

For example, a good nutritious breakfast can consist of one or more of these:

- File or yogurt with muesli or unsweetened cereal
- Porridge with milk
- Sandwich and milk
- A cup of gruel
And preferably a piece of fruit or vegetable.

In some cultures, leftovers from dinner are eaten for breakfast and this is just as good.

As young children cannot eat as much at each meal, snacks are more important for children than for adults. A nutritious snack can consist of the same type of food as breakfast. If you continue to breastfeed, breast milk is also a good small snack that provides many nutrients, including omega-3 fats. Buns, cakes, ice cream and other sweet products do not provide much nutrition, but they do provide a lot of sugar. Therefore, it is wise to save them for special occasions.

Lunch and dinner:

With cooked food for both lunch and dinner, it is easier to meet the nutritional needs of young children. A rule of thumb to achieve this is to serve something from each food group every day:
- Potatoes, pasta, rice, bulgur, couscous and bread provide good carbohydrates and fiber, but also essential minerals and vitamins, such as iron and folate (folic acid).
- Meat, fish, chicken, eggs, beans, lentils and tofu are important sources of protein, vitamins and minerals. Meat, beans and tofu are good sources of iron.
- Vegetables, root vegetables, fruits and berries are high in vitamins and other protective substances, but also in fiber.
- Milk, file, yogurt and vegetable drinks, such as fortified oat and soy drinks are important sources of calcium and many other minerals and vitamins.
- Oil and liquid cooking fat are important sources of healthy fats. If the food is lean, the child may need some extra fat in their portion.

Get your child used to drinking water or milk with food. Use cold water and flush until the water is cold, even when taking water for cooking. Hot tap water can contain copper from the pipes, among other things.

Homemade or ready-made?

Many people enjoy cooking while others may not be used to cooking. Cooking good food for young children does not have to be difficult. There are many good, simple recipes online and in cookbooks that you can use. There are also a lot of semi-finished and ready-made dishes that are also suitable for young children.
Some people are reluctant to eat industrially prepared food because it sometimes contains more additives than home-made food. In this case, it is good to know that all additives used in food are scientifically assessed and approved and safe for both children and adults. On the other hand, you may need to be careful that products are not high in salt or sugar. Choose foods with the Keyhole label - they contain less salt and sugar.

Want to read more about dietary advice for children aged 1-2? Click on the link here!