How much food does my child need?

There are many factors that may affect your child’s estimated energy and protein needs, such as height, gender, age, physical activity, medical conditions, among others. In the following tables you will find a simple guide that shows the recommended servings per day and portion sizes for each food group according to the American Academy of Pediatrics. Keep in mind that at the end of the day, your child should follow his or her hunger cues to decide how much to eat. Talk with your child about what hunger and satiety feel like, and explain that we should only eat when we are physically hungry. We want to promote a healthy relationship with food, so never pressure your child to eat. These are simply general guidelines, but every child has different needs. Someday they might be hungrier than others and that’s ok. Remember: your responsibility is to offer healthy food choices at meal time. But it’s your child’s responsibility and choice to decide how much to eat.

A Guide to Portion Sizes for Kids

Below are the recommended serving sizes for children as outlined by the American Academy of Pediatrics (AAP). These serving sizes serve as a practical guide to help you plan balanced meals for your child. It is important to remember that these recommendations are general in nature, and individual needs may vary based on factors such as age, activity level, and growth patterns. Use these guidelines as a starting point and adjust according to your child's appetite and hunger cues. The focus should always be on providing a variety of nutrient-rich foods to support their growth and development.

Nutritional Guidelines Ages 1 to 3 

Grains

6 to 11 servings a day

• 1/2 slice of bread
• 1/4 cup cooked cereal, rice, or pasta
• 1/3 cup dry cereal
• 2-3 crackers

Fruit

2-3 servings a day

• 1/2 of a whole fruit
• 1/4 cup frozen, cooked, or canned
• 2 to 4 oz of juice

 Vegetables

2-3 servings a day

• 1 Tbsp of vegetables per year of age 

Protein

2 servings a day

• 1 oz of meat, fish, chicken, or tofu
• 1/4 cup cooked beans
• 1/2 egg

* To determine how many grams of protein your child needs, take the weight of your child in pounds and divide by 2. 

Dairy

2-3 servings a day

• 1/2 cup of milk
• 1/2 oz of cheese
• 1/3 cup yogurt

Nutritional Guidelines Ages 4 to 6 

 Grains

6 to 11 servings a day

• 1/2 slice of bread
• 1/3 cup cooked cereal, rice, or pasta
• 1/2 cup dry cereal
• 3-4 crackers

 Fruit

2-3 servings a day

• 1/2 of a whole fruit
• 1/4 cup frozen, cooked, or canned
• 4 to 6 oz of juice

 Vegetables

2-3 servings a day

• 1/4 cup cooked vegetables
• 1/2 cup raw vegetables 

 Protein

2 servings a day

• 1 oz of meat, fish, chicken, or tofu
• 1/3 cup cooked beans
• 1 egg

* To determine how many grams of protein your child needs, take the weight of your child in pounds and divide by 2. 

Dairy

2-3 servings a day

• 1/2 cup of milk
• 1 oz of cheese
• 1/2 cup yogurt

 Nutritional Guidelines Ages 7 to 10

 Grains

6 to 11 servings a day

• 1 slice of bread
• 1/2 cup cooked cereal, rice, or pasta
• 3/4- 1 cup dry cereal
• 4-5 crackers

 Fruit

2-3 servings a day

• 1 of a whole fruit
• 1/3 cup frozen, cooked, or canned
• 6 to 8 oz of juice

 Vegetables

2-3 servings a day

• 1/2 cup cooked vegetables
• 1 cup raw vegetables 

 Protein 

2 servings a day

• 2-3 oz of meat, fish, chicken, or tofu
• 1/4 cup cooked beans
• 1-2 egg

* To determine how many grams of protein your child needs, take the weight of your child in pounds and divide by 2. 

Dairy

2-3 servings a day

• 1 cup of milk
• 1 oz of cheese
• 1/2 cup yogurt

 Remember, every child is unique, and their appetite may vary from day to day. It's important to create a positive and supportive environment around mealtimes, where children can develop a healthy relationship with food. Encouraging mindful eating, listening to their hunger and fullness cues, and fostering open communication about nutrition can empower children to make informed choices and develop lifelong healthy habits.

To make the process of meal planning and portioning easier for parents, utilizing resources like the Little Lunches meal planning app can be incredibly helpful. The Little Lunches app provides personalized meal plans tailored to your child's age and developmental stage, taking the guesswork out of portion sizes and ensuring a balanced and nutritious diet. With the Little Lunches  app, you can feel confident in offering your child meals that are not only appropriately sized but also delicious and enjoyable.

Remember, teaching children about healthy portion sizes is an ongoing process that requires patience and flexibility. By providing guidance, being a positive role model, and creating a supportive environment, parents can set their children up for a lifetime of healthy eating habits. Let's prioritize the well-being of our little ones by nourishing them with balanced meals and fostering a positive relationship with food.

 

By Vivian Castillo, MS, RD, CNSC