13 Months Old Baby Food – Ideas, Chart and Recipes

13 month old baby food

A toddler of 13 months ideally requires optimum nutrition to cope with the needs of his growing body and increasing activity levels. By this time, he may have successfully made the shift from exclusively having milk to eating solids as well. Most toddlers by this age tend to become picky eaters. Their feeding habits are likely to change and get more unpredictable. They may seem to eat reasonably well on some days while other days they can appear completely disinterested in eating. Setting up a feeding schedule may help in restricting the unpredictability. Also incorporating a variety of healthy foods into your toddler’s diet may help in curbing possible picky eating and meeting his daily nutritional requirement.

Nutrient Requirements for A 13 Months Old Child

Some essential nutrients that are vital for your developing 13 months old child can be:

1. Protein

Your growing toddler may need 13 grams of protein per day. Protein is the building blocks which help in the formation and repair of tissues and muscles.

2. Carbohydrates

Carbohydrates are crucial for a toddler as they contribute to the healthy brain development and provide energy for the bodily functions. The daily requirement of carbohydrate for a toddler is about 130 grams.

3. Fat

Your infant may derive his dose of healthy fat from drinking 1 to 2 cups of whole milk and consuming full-fat dairy items daily to support muscle movement, the build-up of cells, blood clotting, mineral and vitamin absorption by the body. Fat also fuels your child’s body with energy.

4. Fibre

13 months old baby needs around 19 grams of fibre in a day which may help stimulate bowel function and prevent digestive troubles like constipation.

5. Iron

Iron intake of a toddler at this age should be around 7 mg per day. Most toddlers are prone to iron deficiency which can cause anaemia and negatively impact their normal growth and development.

6. Sodium

A toddler of 13 months may need approx 1 g of sodium (1/2 tsp of salt) per day to facilitate proper muscle and nerve function, maintain blood pressure.

7. Water

Your toddler of 13 months may require around 1.3 litres of fluids on a daily basis which includes milk, water, fresh juices and other healthy fluids to keep himself suitably hydrated.

8. Vitamins D

It helps the body in the absorption of calcium which is central for healthy bone development in kids. A developing toddler of 13 months may need 400 IU (International Units) of Vitamin D every day.

How Much Food does a 13 Month-Old Toddler Need?

Every toddler of 13 months can be different and may have diverse physical activity levels and his own specific needs. Parents need not calculate calories on a day-to-day basis to confirm sufficient consumption of food by their toddler. The more important thing to consider is that the child is gaining weight satisfactorily and remains active and energetic. Make sure your child has well-balanced and wholesome meals every day. Include green vegetables, starchy vegetables, fruits, cereals, protein, dairy products in his daily snacks and meals. Go in for whole foods which are home cooked rather than packaged processed food items.

Having said that the total sum of food a toddler may need from every food group depends on per day calorie requirements. Most toddlers usually need around 1000 to 1400 calories in a day. Also, it is important to comprise about 3 to 4 tsp of healthy oils like canola oil in your toddler’s daily intake.

Best Foods for Thirteen-Month-Old Baby

Some of the best foods for 13 months old baby can be:

1. Vegetables

Making your child get familiar with eating vegetables at an early age is very important. Vegetables are full of minerals, vitamins and fibre necessary for the healthy growth of your toddler. You can either cut raw vegetables like carrots, tomatoes and offer them as finger foods or cook them using simple recipes to produce tasty dishes.

2. Fruits

Different fruits can offer a host of health benefits for your infant. They are an excellent source of essential nutrients which are significant for the proper functioning and maintenance of his body. Encourage your child to eat one or more seasonal fruit daily. Alternatively, you can also prepare a colourful fruit salad with various fruits available.

3. Milk

Providing whole milk (full cream milk) to your child may not only ensure healthy bone-building but also cater to his body’s requirement of fat and Vitamin D. Keep in mind not to give too much milk every day as it can affect your infant’s intake of solid foods and lead to a possible iron deficiency.

4. Yoghurt

Plain yoghurt which is unsweetened and formed from whole milk comprising of live cultures may be the ideal choice for your toddler. Kids who are lactose intolerant can benefit from eating yoghurt and get their supply of fats and calcium. Yoghurt also boosts digestion and may prevent the occurrence of several common digestive disorders like diarrhoea.

5. Nuts

Nuts can be a beneficial addition to your infant’s diet as they are power packs of antioxidants, minerals, vitamins, healthy fats, fibre, protein. In case you fear that nuts can become a possible choking risk for your child process or ground them to powder and add them to his food. Make sure to check your child for any allergies to nuts before feeding him.

6. Chicken

Chicken can be a healthier meat choice to introduce to your baby’s diet. It is a good source of vitamin B complex, protein, iron, omega-6 fatty acids which may help promote body stamina and healthy haemoglobin count.

7. Legumes

Legumes like peas, beans, lentils can provide your baby with protein for muscle building, calcium for bone formation, magnesium for a healthy heart, iron for healthy energy and blood, fibre for good digestion. You can serve legumes to your child after boiling them gently or steaming them.

8. Eggs

Your toddler can tremendously benefit from eating eggs as they are a nutritious source of iron, protein, folate, omega 3 fatty acids, choline, vitamins A, B 12, D, E which may encourage his healthy physical and mental development.

9. Cheese

Cheese can constitute a healthy and balanced diet for toddlers as it provides protein, calcium, vitamin A and also fulfils their fat and energy requirements.

10. Whole Grains

Grains like oats, barley, brown rice can form an important part of your infant’s diet as they offer nutrients like fibre, protein, carbohydrates and an array of vitamins and minerals for his normal growth.

13 Month Baby Meal Plan

It may be challenging to establish a 13-month-old eating schedule because of their altering eating habits and changing food preferences. The following meal plan is simply a sample schedule which can vary depending on the specific needs of different toddlers.

Diet chart for 13 months old baby:

Food group Daily Servings Serving Size
Vegetables 1 1 bowl of cooked or finely chopped veggies
Fruits 2 An apple or banana or any seasonal fruit
Grains Minimum 3 A slice of whole wheat bread, ½ cup cooked rice, 1 cup cereal
Protein 2 A cooked egg, 1-ounce poultry, 1/2 cup cooked legumes
Milk 2 1 or 2 cups of whole milk
Dairy products 2 2 ounces cheese, 1 cup yoghurt

Food Recipes for 13 Months Old Child

Here are some easy food recipes for 13 months old child:

1. Oatmeal Muffins

 Oatmeal muffins

Muffins can be one of the quick breakfast ideas as they are easy to eat.


  • 2 eggs
  • ½ cup oil
  • ½ cup milk
  • 2/3 cup sugar
  • 1 cup flour
  • ¾ cup oatmeal
  • ½ tsp baking soda
  • 1 tsp baking powder

How to Prepare

  • Preheat the oven to 200 degrees Celsius.
  • Grease the muffin tray.
  • Whisk all the liquid ingredients together. Sieve all the dry ingredients and blend into the wet mixture.
  • Pour the batter into the muffin cups and bake for about 20 minutes.

2. Scrambled Eggs

Scrambled eggs

This can be a simple way to provide your toddler with the goodness of eggs.


  • An egg
  • ¼ cup milk
  • Butter
  • Salt

How to Prepare

  • Beat the egg and salt.
  • Heat butter and pour the egg mixture into a pan.
  • Gently fold, lift the mixture with a spatula to form soft curds.

3. Fruity Chicken Rice

Chicken rice

For interesting dinner ideas you can prepare this yummy dish which may delight your baby with its varied textures.


  • ¼ cup steamed chicken breast (shredded)
  • 1 cup apricots
  • ½ cup cooked rice

How to Prepare

  • Bring together all the ingredients and mix well.
  • Serve warm or cold.

4. Pasta

Cheese Pasta

This delicious pasta with melted cheese can qualify for great lunch ideas.


  • 1 cup pasta (boiled)
  • A tomato (diced)
  • Cheese (grated)
  • Oil

How to Prepare

  • Heat oil in a pan. Add the pasta and cheese.
  • Cover the pan with and let it cook till the cheese melts
  • Spread diced tomato on top and serve.

5. Carrot Coins

Your toddler may find these carrot coins too tempting to resist.


  • A carrot (peeled, cut into coins)
  • Olive oil
  • Salt (optional)

How to Prepare

  • Preheat the oven to 180 degrees
  • Place all the carrot coins on a baking tray.
  • Sprinkle salt and bake for 30 minutes.

Feeding Tips

Some useful feeding tips can be:

  • Creating a feeding plan can assist you to tackle your toddler’s various feeding transitions.
  • Keep in mind to include more table foods instead of baby food in your toddler’s meals.
  • Encourage your baby to self-feed. It may be a messy affair but this how kids learn.
  • While planning a 13-month-old food menu try to cover all the major food groups and bring in as much variety as you can using your creativity.
  • Limit sugary and processed foods to a minimum. You can offer them as an occasional treat.
  • Try introducing new foods regularly so that your baby gets a chance to develop a taste for different flavours and textures.

Parents can be a role model for their kids when it comes to developing healthy food choices and habits. Making mealtimes family fun time can motivate your toddler to eat well and healthier.