Portion sizes

Because children grow at different rates, there’s no set rule for how much they should eat at each age. The amount of food your child wants to eat will increase as they grow, so it’s important to be led by their appetite.

All children are different in size, so a useful tip is to use their hand to roughly workout the portion sizes of different foods. As they grow so will their hands, so you’ll naturally increase the amount of food you offer them as they get older.

Use the guide below to roughly workout the portion sizes of different food items.

Starchy carbohydrate foods

Such as bread, rice, potatoes, wraps, pitta, couscous, chapatti and pasta . Measure from the size of your child's fist

Protein foods

Such as beans, fish, eggs, meat and meat alternatives such as Quorn or soya products. Measure from the size of the palm of your child's hand

Cheese

Measure from the size of your child’s thumb

Fruit and vegetables

Measure from the amount your child can hold in their hand

When preparing your child’s lunchbox try and provide the following portions of food groups. Use the hand guide to roughly workout how big a portion is.

One portion of starchy foods – such as bread, rice, potatoes, wraps, pitta, couscous, chapatti and pasta
One portion of protein foods – such as beans, fish, eggs, meat and meat alternatives such as Quorn or soya products
One portion of dairy foods – such as yoghurt, cheese or a dairy free alternative
At least two portions of fruit and vegetables