Portion sizes for children

All children are different and have different appetites. Here are 8 tips to help all those with responsibility for feeding children to know how much to give them.

  1. Know the child’s weight and get them weighed regularly (at least once a year for school-age children, more often for younger children). If they are tracking along their growth chart, they are probably getting the right amount of food (although not necessary the right type of food)
  2. Look at the balance of food across their day. Focus more on the variety and types of food, rather than just the amount. Focus on fresh, unprocessed foods. Focus on the nutrients rather than just the calories. From the age of 2, children’s diets should reflect the Eatwell Guide.
  3. Make sure your child is well hydrated. Children should have about 1-1.5l a day and more when it is hot. Water is the ideal drink. It is important to limit sugary drinks as well as limiting fruit juice to 150ml a day). For more specific amounts for different age groups click here
  4. Give your child a small amount of each food and let them ask for more. This will help them to regulate their own appetite
  5. Banish the rule which says you have to finish everything on your plate
  6. Encourage your child to have regular meals and not snack in between meals and your regular snack times
  7. Don’t be afraid to say ‘no’ or ‘you have had enough’.
  8. If in doubt, ask a health professional

 

Remember, food is not just about calories, it is amount nutrition, social activity, learning and new experiences. Get your child involved with every stage as they learn to love food.

 

Published by Aliya Porter

An experienced Registered Nutritionist helping you to live healthily without breaking the bank or chaining you to the kitchen.

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