Portion Sizes for children aged 1-4 years
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1 Portion Sizes for children aged 1-4 years Our portion size ranges can be used as a guide for giving your young child a well-balanced diet with a combination of foods and drinks from the five food groups. They recommend how much to offer your 1-4 year old and have been designed to ensure that his or her energy and nutrient needs are met. Portion Sizes for children aged 1-4 years Our portion size ranges can be used as a guide for giving your young child a well-balanced diet with a combination of foods and drinks from the five food groups. The tables that follow cover each of the five food groups. The foods are listed in the first column, with the portion size (lower and upper ends of ranges) in the second column. Standard measures have been used: 1 tablespoon is a 15 ml spoon and 1 teaspoon is a 5 ml spoon.
2 Food Group 1: Bread, rice, potatoes, pasta and other starchy foods Offer a serving at each meal and some snacks BREADS Bagel Bread roll Bread slices (fresh or toasted) Bread sticks Bun (e.g. hot cross)* Cream / wholemeal crackers Crumpet Maltloaf* Naan bread Oatcakes Pitta bread Rice cakes Scone Teabread* 1/4 plain bagel to 1/2 plain bagel 1/4-3/4 roll 1/2-1 medium slice 1-3 large breadsticks 1/4-1/2 bun 1-3 crackers 1/4-1 crumpet 1/2-1 slice 1/8-1/3 naan 1-2 oatcakes 1/2-1 mini or 1/4-1/2 pitta 1-3 medium rice cakes 1/2-1 small scone 1/2-1 1/2 slices BREAKFAST CEREALS Dry flaked cereal (e.g. Cornflakes / Rice Krispies / Cheerios ) Museli* Porridge / Ready Brek made up with milk / water Wheat biscuits (e.g. Weetabix )* 3-6 heaped tablespoons 5-8 tablespoons 1/2-1 1/2 biscuits COUSCOUS, PASTA, POTATOES AND RICE Noodles (cooked) Pasta (cooked) Baked potato boiled chips croquettes mashed roast waffles wedges Rice - boiled or fried 1/2-1 small cup 2-5 tablespoons in sauce 2-4 1/4-1/2 medium potato 1/2-1 1/2 egg - sized potatoes 4-8 thick cut chips 1-2 mini croquettes 1-4 tablespoons 1/2-1 small potato 1/2-1 waffle 2-4 medium wedges 2-5 tablespoons
3 Food Group 2: Fruits and Vegetables Offer at least 1-2 servings at each meal and also offer them with some snacks These are low energy, high nutrient foods - allow toddlers to eat larger portions if they wish to. FRUITS Apple Avocado Banana Clementine / tangerine / mandarin Dried apricots / prunes Dried fruit snack bar* Fruit salad Grapes and berries (e.g. blackberries / blueberries / raspberries / strawberries) Kiwifruit / plum / apricot Mango Melon Orange Peach / nectarine Pear Pineapple Raisins / sultanas* Stewed fruit / tinned fruit / fruit puree 1/4-1/2 medium apple 1/4-1 medium banana 1/2-1 fruit 1-4 whole fruits 1/2-1(15g) bar 1/2-1 small bowl 3-10 small grapes / berries 1/2-1 fruit 1/4-1/2 mango 1/4-1 thin slice 1/4-1/2 orange 1/4-1 whole fruit 1/4-3/4 whole fruit 1/4-1 medium slice VEGETABLES Beetroot Broccoli / cauliflower Brussels sprouts Cabbage Carrot Celery / cucumber / radishes / peppers / other salad vegetable Cherry tomatoes Courgettes / squash / okra / aubergine Green / French beans Leeks / onions / shallots Lettuce Mange touts Mixed vegetables Mushrooms Parsnip Peas Spring greens / spinach (cooked) Stir fried or roasted vegetables Swede / turnip Sweet corn Tomato Vegetable soup 1-4 small florets or 1/2-3 sprouts 1-3 tablespoons 1-3 tablespoons / 2-6 carrot sticks 2-8 small sticks / slices 1-4 cherry tomatoes 1-2 small leaves 2-8 mange touts 1-4 button mushrooms 1/4-1 small tomato 1/2-1 small bowl (60-125ml)
4 Food Group 3: Dairy Serve about 3 times each day An excess of these foods can reduce the appetite for iron-containing foods from the other food groups so limit serving sizes to those indicated. Milk should be given in a cup, mug or glass - not a bottle. Semi skimmed milk can be used from two years of age and skimmed milk from five years of age for children who eat a wide variety of foods. MILK Cow's milk as a drink Custard Flavoured milk (e.g. chocolate / strawberry) Milk pudding Rice pudding 1 cup of milk ( ml / 3-4oz) 5-7 tablespoons 1 cup of milk ( ml / 3-4oz) 4-6 tablespoons 2-5 tablespoons YOGURTS AND MILK PUDDINGS Yogurt Fromage frais Calcium enriched soya dessert Custard* Milk pudding* Rice pudding* 1 average pot (125ml) 2 small pots (60g each) 1 average pot (125ml) 5-7 tablespoons 4-6 tablespoons 2-5 tablespoons CHEESE Cheese sauce Cheddar / Edam / Parmesan / Brie / Camembert / Mozzarella Grated cheese Processed cheese Spreadable cheese 1-4 tablespoons in a sandwich or as a pizza topping as a pizza topping or in a sandwich 15-21g (1 slice / 1 triangle or string / 1 Mini Babybel ) thickly spread on a slice of bread
5 Food Group 4: Protein MEAT Bacon Beef Beef burger / lamb burger without bun Chicken Chicken drumsticks Chicken nuggets Chicken / turkey burger without bun Frankfurter Ham Lamb Minced meat Salami Sausages Sausages - cocktail Turkey 1/4-1 rasher 1/2-1 slice 1/4-1 small burger 1-2 small slices 1/2-1 drumstick 2-4 small nuggets 1/4-1 small burger 1/2-1 small frankfurter 1/2-1 1/2 small slices 1 1/2-4 wafer thin slices 1/2-1 slice 2-5 tablespoons 1-2 slices 1/4-1 medium sausage 1-3 cocktail sausages 1-2 slices of breast or dark meat FISH Fish: white / oily fresh fish Tinned fish in a sandwich / salad (e.g. tuna / salmon / sardines) 1/4-1 small fillet or 1-3 tablespoons 1/2-1 1/2 tablespoons EGGS Omelette (1 egg) Poached / boiled / fried Scrambled egg 1/2-1 omelette 1/2-1 egg NUTS Ground, chopped or crushed nuts Peanut butter or other nut butters 1-2 tablespoons 1/2-1 tablespoon or thinly spread on bread PULSES Baked beans in tomato sauce Falafels Red kidney beans / bean salad / other starchy beans Tofu 1-3 mini falafels (25g each)
6 Food Group 5: Sugars and Fats Puddings and snacks - include up to twice a day These foods add enjoyment to meals and snacks but as they are high energy, low nutrient foods the maximum serving size should be limited to the upper end of the range. Cake or biscuit can be served with fruit to make a nutritious pudding or snack. PUDDINGS AND SNACKS chocolate coated* digestive (plain)* fruit (e.g. garibaldi)* plain (e.g rich tea / ginger nut)* sandwich (e.g. bourbon / custard cream)* cake - style pudding with fruit (e.g. apple sponge cake) cake - style pudding without fruit (e.g. sticky toffee pudding) cup cake* fruit cake* madeira / swiss roll / sponge* Cereal bar* Chocolate mousse* Croissant (plain) Danish / chocolate croissant* Fruit crumble (e.g. apple or rhubarb crumble)* Fruit sorbet / smoothie* Ice cream* Jelly* Muffin* Pancake* Trifle 1/2-1 biscuit 1/2-1 biscuit 1-2 biscuits 1-2 biscuits 1/2-1 biscuit 1/2-1 (25g) cup cake 1/2-1 slice 1/4-1/2 slice 1/2-1 (20g) bar 1-3 tablespoons 1/2-1 (45g) pastry 1/4-1/2 medium pastry 2-3 tablespoons 2-3 heaped tablespoons 1/8-1/4 of a large (125g) muffin 1/2-1 small pancake
7 Sauces, spreads and extras Include 1 or 2 items at each meal to add flavour and enjoyment to the meal. The maximum serving size should be limited to the upper end of the range as these foods are high in energy or salt and an excess of high energy foods can contribute to overweight and obesity. SAUCES, SPREADS AND EXTRAS Added sugar Butter / margarine Canned / packet soups Chocolate spread Double cream Extra butter on crispbread / crackers / vegetables / pasta Gravy Honey / jam / marmalade / syrup* Marmite / Vegemite Mayonnaise / salad cream / oil / vinegar dressing Oil for frying - rapseed oil is best Sweet drinks (e.g. fruit juices / diluted squashes) Tomato ketchup / brown or BBQ sauce Chocolate spread Gravy Honey/ jam / marmalade / syrup Tomato ketchup / brown or BBQ sauce 1/2-1 teaspoon thinly spread - 1 teaspoon 1 small bowl ( ml) thinly spread - 1 teaspoon 1 tablespoon 1 teaspoon 1-2 tablespoons thinly spread - 1 teaspoon thinly spread 1-2 teaspoons 1 teaspoon ml / 3-4oz 1-2 teaspoons Thinly spread 1 teaspoon 1-2 tablespoons Thinly spread 1 teaspoon 1-2 teaspoons
8 High energy foods that can be offered occasionally in limited amounts Limit these foods to occasional meals - no more than one item at one or two meals per week. Do not use as a reward, treat or to comfort a child. CONFECTIONERY Bar of chocolate / chocolate - coated biscuit bar Boiled sweets Chocolate buttons* Ice lolly* Popcorn - sweet* Soft Sweets (e.g. jelly tots / jelly beans)* Diluted squashes Fruit juices 2-4 squares or a funsize chocolate bar 1-2 sweets 6-8 small buttons 1/4-1/2 small ice lolly 1/2-1 small cup 2-4 sweets ml / 3-4oz ml / 3-4oz SAVOURY SNACKS Corn / Tortilla chips Crisps and packet snacks (e.g. Wotsits / Hula hoops ) French fries - thin (fast food) Popcorn - unsweetened Vegetable crisps 4-6 chips 4-6 crisps / Wotsits / Hula hoops 6-10 fries 1/2-1 small cup 4-6 crisps
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