At 14 months old, your baby is growing and developing rapidly. Providing the right amount of healthy foods is important to support their growth. So how much should a 14-month-old eat in a day? Here is a quick overview of recommended daily servings for a 14-month-old:
Recommended Daily Servings for a 14-Month-Old
- Grains: 3-5 servings per day
- Vegetables: 1-2 servings per day
- Fruit: 1-2 servings per day
- Protein foods: 2 servings per day
- Dairy: 2 servings per day
A serving size is generally 1-4 tablespoons of food depending on the food group. These serving recommendations are guidelines, not rigid rules. Your baby may eat slightly more or less on any given day.
Grains
Grains provide carbohydrates for energy, as well as important nutrients like iron, B vitamins, and fiber. Good grain choices for babies include:
- Whole wheat bread
- Whole wheat crackers
- Oatmeal
- Whole wheat pasta
- Brown rice
- Quinoa
Aim for around 3-5 small servings of grains per day. A serving size is 1-4 tablespoons depending on the food. You can offer grains at breakfast, lunch, and dinner.
Fruits and Vegetables
Fruits and veggies provide vitamins, minerals, fiber, and phytonutrients. They should make up a good portion of your baby’s diet. Good options include:
- Cooked vegetables like carrots, sweet potatoes, broccoli
- Fresh fruits like bananas, apples, pears
- Berries like strawberries, blueberries, raspberries
- Citrus fruits like oranges, grapefruits
- Melons like cantaloupe, honeydew, watermelon
Aim for 1-2 servings of vegetables and 1-2 servings of fruit per day. Mix up the varieties to give your baby different vitamins and minerals. A serving is generally 2-4 tablespoons.
Protein Foods
Protein foods provide nutrients for growth and development. Good protein choices include:
- Lean meats like chicken, turkey, lean beef
- Fish like salmon, cod, tuna
- Eggs
- Beans, lentils
- Tofu
- Nut butters
Aim for around 2 servings of protein foods per day. A serving size is 1-4 tablespoons of food depending on the type.
Dairy
Dairy products like yogurt and cheese are important sources of calcium and vitamin D. Good options include:
- Whole milk yogurt
- Cheese cubes or shreds
- Cottage cheese
- Whole milk
Aim for 2 servings of dairy per day. A serving is generally 1-4 ounces depending on the food.
Balancing Food Groups
When planning your baby’s meals and snacks for the day, try to include all of the food groups. A balanced day could look something like:
| Meal | Foods |
|---|---|
| Breakfast | Oatmeal with fruit, whole milk |
| Morning snack | Whole wheat crackers and cheese cubes |
| Lunch | Turkey and veggie Puree, Greek yogurt |
| Afternoon snack | Banana slices, whole milk |
| Dinner | Salmon, sweet potatoes, green beans |
This balances grains, fruits, veggies, protein and dairy throughout the day.
Sample Meal Schedule
Here is a sample schedule showing how many feedings and snacks a 14-month-old may eat in a day:
| Time | Meal/Snack |
|---|---|
| 7:00am | Breakfast |
| 9:30am | Morning snack |
| 12:00pm | Lunch |
| 3:00pm | Afternoon snack |
| 6:00pm | Dinner |
| 8:00pm | Evening snack (optional) |
3 meals and 2-3 snacks spaced out during the day is typical at this age.
Serving Sizes
The amount your baby eats at each feeding can vary. Here are some general serving size guidelines by food group:
| Food Group | Serving Size |
|---|---|
| Grains | 1-4 tbsp |
| Fruits and Veggies | 2-4 tbsp |
| Protein Foods | 1-4 tbsp |
| Dairy | 1-4 oz |
Let your baby determine how much to eat at each feeding. For grains, proteins and veggies, start with 1-2 tablespoons and allow them to eat more if still hungry. For fruits and dairy foods, start with 2-4 ounces.
Signs Your Baby is Still Hungry
How can you tell if your baby needs more food at a feeding? Signs include:
- Reaching for more food
- Pointing to their mouth
- Getting upset when mealtime ends
- Crying or fussing right after eating
Offer more food if you notice these cues after finishing the initial serving.
Signs Your Baby is Full
On the other hand, how do you know when your baby has had enough? Signs of fullness include:
- Turning away from food
- Pushing food away
- Throwing food on the floor
- Closing lips tightly when food is offered
Don’t force your baby to continue eating if you notice these behaviors.
Growth Spurts
During growth spurts, your baby may seem hungrier than usual and eat larger amounts at feedings. Growth spurts typically occur:
- At 6 months
- At 9 months
- At 12 months
If your baby is going through a growth spurt, they may need more food than usual for a few days. Let them determine how much to eat.
Teething Periods
When babies start teething around 6 months, they may eat less due to sore gums. Don’t force feeding. Offer cold foods like yogurt and frozen banana to soothe their gums.
As more teeth come in, appetite should improve. But teething can affect eating on and off from 6 to 18 months.
Illnesses
When your baby is sick, their appetite may decrease. Don’t force feed them. Focus on keeping your baby hydrated with breastmilk or formula when ill. Appetite will return once they recover.
Sample Daily Food Plan
Here is a sample daily meal plan for a 14-month-old:
| Meal | Foods |
|---|---|
| Breakfast |
|
| Morning Snack |
|
| Lunch |
|
| Afternoon Snack |
|
| Dinner |
|
This provides balanced nutrition from all the food groups throughout the day. Make adjustments depending on your baby’s appetite and preferences.
Tips for Feeding a 14-Month-Old
Here are some helpful tips when feeding a 14-month-old:
- Let them self-feed finger foods to develop motor skills
- Include one new food at a time to watch for allergic reactions
- Cut foods into small, manageable pieces to reduce choking risk
- Sit with them during meals for safety and supervision
- Offer water in a sippy cup between meals to stay hydrated
- Avoid force feeding if they refuse foods
Nutrition Needs
Here are some key nutrition needs for a 14-month-old:
- Calories: Around 900-1000 calories per day
- Protein: 1.2 grams per kg body weight per day
- Fat: 30-40% of daily calories
- Carbohydrates: 45-65% of daily calories
- Iron: 11 mg per day
- Zinc: 3 mg per day
- Vitamin C: 50 mg per day
- Calcium: 270 mg per day
A balanced, nutritious diet made up of produce, grains, protein and dairy provides these nutrients.
Potential Issues
Feeding a 14-month-old comes with some potential issues to watch out for, including:
- Picky eating: Offer new foods repeatedly to get them used to new flavors and textures.
- Choking hazards: Always supervise baby during meals and avoid hard, small foods.
- Allergies: Watch for signs of allergic reaction when introducing new foods.
- Nutritional deficiencies: Choose a wide variety of foods and avoid junk food.
- Overfeeding/underfeeding: Let your baby determine how much to eat at each feeding.
Discuss any concerns with your pediatrician.
Conclusion
14 months is an exciting time as your baby transitions to more grown-up foods and develops new eating skills. The key is offering balanced nutrition from all the food groups. Aim for 3-5 grain servings, 1-2 vegetable servings, 1-2 fruit servings, 2 protein servings and 2 dairy servings spread throughout the day. Let your baby determine how much to eat at each feeding by following their hunger and fullness cues. With patience and practice, your baby will become a healthy, happy eater!
