Portion Sizes Table Full

 

Food Group 1: Bread, cereals, potatoes & other starchy foods

Offer a serving from within these portion size ranges at each meal and some snacks.

Foods marked with an asterisk * should be limited to mealtimes and no more than one snack per day because of their sugar content.

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BREADS
Range of portion sizes
Bagel
1/4 - 1/2 bagel
Bread roll
1/4 - 3/4 roll
Bread slices (fresh or toasted) - wheatgerm
1/2 - 1 medium slice
Bread slices (fresh or toasted) - granary
1/2 - 1 medium slice
Bread slices (fresh or toasted) - white
1/2 - 1 medium slice
Bread sticks
1 - 3 large breadsticks
Bun (e.g. hot cross)*
1/4 - 1/2 bun
Chapatti
1/2 - 1 chapatti
Cream / wholemeal crackers
1 - 3 crackers
Crispbread
1/2 - 2 crispbreads
Crumpet
1/4 - 1 crumpet
Maltloaf*
1/2 - 1 slice
Naan bread
1/8 - 1/3 naan
Oatcakes
1 - 2 oatcakes
Pitta bread
1/2 - 1 mini or 1/4 - 1/2 pitta
Rice cakes
1 - 3 medium rice cakes
Scone
1/2 - 1 small scone
Teabread*
1/2 - 1 1/2 slices
Tortilla
1/4 - 1/2 large tortilla
BREAKFAST CEREALS
Range of portion sizes
Dry flaked cereal (e.g. Cornflakes / Rice Krispies / Cheerios ™)*
3 - 6 heaped tablespoons
Museli*
2 - 4 tablespoons
Porridge / Ready Brek ™ made up with milk / water
5 - 8 tablespoons
Wheat biscuits (e.g. Weetabix ™)*
1/2 - 1 1/2 biscuits
COUSCOUS, PASTA, POTATOES AND RICE
Range of portion sizes
Cassava / plaintain - boiled or fried
1 - 3 tablespoons
Couscous (cooked)
2 - 4 heaped tablespoons
Noodles (cooked)
1/2 - 1 small cup
Pasta (cooked)
2 - 5 tablespoons
Pasta in tomato sauce (e.g. spaghetti hoops in tomato sauce)
2 - 4 tablespoons
baked
1/4 - 1/2 medium potato
boiled
1/2 - 1 1/2 egg - sized potatoes
chips
4 - 8 thick cut chips
croquettes
1 - 2 mini croquettes
mashed
1 - 4 tablespoons
roast
1/2 - 1 small potato
waffles
1/2 - 1 waffle
wedges
2 - 4 medium wedges
Rice - boiled or fried
2 - 5 tablespoons
 

Food Group 2: Fruit 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.

Foods marked with an asterisk * should be limited to mealtimes and no more than one snack per day because of their sugar content

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FRUITS
Range of portion sizes
Apple
1/4 - 1/2 medium apple
Avocado
1/2 - 2 tablespoons
Banana
1/4 - 1 medium banana
Clementine / tangerine / mandarin
1/2 - 1 fruit
Dried apricots / prunes
1 - 4 whole fruits
Dried fruit snack bar*
1/2 - 1(15g) bar
Fruit salad
1/2 - 1 small bowl
Grapes and berries (e.g. blackberries / blueberries
/ raspberries / strawberries)
3 - 10 small grapes / berries
Kiwifruit / plum / apricot
1/2 - 1 fruit
Mango
1/4 - 1/2 mango
Melon
1/4 - 1 thin slice
Orange
1/4 - 1/2 orange
Peach / nectarine
1/4 - 1 whole fruit
Pear
1/4 - 3/4 whole fruit
Pineapple
1/4 - 1 medium slice
Raisins / sultanas*
1/2 - 2 tablespoons
Stewed fruit / tinned fruit / fruit puree
2 - 4 tablespoons
VEGETABLES
Range of portion sizes
Bamboo shoots
1/2 - 2 tablespoons
Beetroot
1/2 - 2 tablespoons
Broccoli / cauliflower
1 - 4 small florets or 1/2 - 2 tablespoons
Brussels sprouts
1/2 - 3 sprouts
Cabbage
1 - 3 tablespoons
Carrot
1 - 3 tablespoons / 2 - 6 carrot sticks
Celery / cucumber / radishes / peppers / other salad vegetable
2 - 8 small sticks / slices
Cherry tomatoes
1 - 4 cherry tomatoes
Courgettes / squash / okra / aubergine
1/2 - 2 tablespoons
Green / French beans
1/2 - 2 tablespoons
Leeks / onions / shallots
1/2 - 2 tablespoons
Lettuce
1 - 2 small leaves
Mange touts
2 - 8 mange touts
Mixed vegetables
1/2 - 2 tablespoons
Mushrooms
1 - 4 button mushrooms
Parsnip
1/2 - 2 tablespoons
Peas
1/2 - 2 tablespoons
Spring greens / spinach (cooked)
1/2 - 2 tablespoons
Stir fried or roasted vegetables
1/2 - 2 tablespoons
Swede / turnip
1/2 - 2 tablespoons
Sweet corn
1/2 - 2 tablespoons
Tomato
1/4 - 1 small tomato
Vegetable soup
1/2 - 1 small bowl (60 - 125ml)
 

Food Group 3: Milk, cheese and yogurt

Offer a serving from within these portion size ranges 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, but changing is not necessary.

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MILK
Range of portion sizes
Breast milk
5 - 10 minutes breastfeeding
Cow's milk as a drink
1 cup of milk (100 - 120 ml / 3 - 4oz)
Custard
5 - 7 tablespoons
Flavoured milk (e.g. chocolate / strawberry)
1 cup of milk (100 - 120 ml / 3 - 4oz)
Formula milk, Growing Up milk or Calcium enriched soya milk*
1 cup of milk (100 - 120 ml / 3 - 4oz)
Milk pudding
4 - 6 tablespoons
Rice pudding
2 - 5 tablespoons
YOGURTS AND MILK PUDDINGS
Range of portion sizes
Yogurt
1 average pot (125ml)
Fromage frais
2 small pots (60g each)
Calcium enriched soya dessert
1 average pot (125ml)
Custard*
5 - 7 tablespoons
Milk pudding*
4 - 6 tablespoons
Rice pudding*
2 - 5 tablespoons
CHEESE
Range of portion sizes
Cheese sauce
1 - 4 tablespoons
Cheddar / Edam / Parmesan / Brie / Camembert / Mozzarella
In a sandwich or as a pizza topping
Cottage / ricotta cheese
1/2 - 1 tablespoon in a sandwich
Grated cheese
2 - 4 tablespoons as a pizza topping or in a sandwich
Processed cheese
15 - 21g (1 slice / 1 triangle or string / 1 Mini Babybel ™)
Spreadable cheese
Thickly spread on a slice of bread
 

Food Group 4: Meat, Fish, Eggs, Nuts and Pulses

Offer a serving from within these portion size ranges 2 - 3 times per day - twice for toddlers eating meat and fish and 3 times a day for vegetarians.

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MEAT
Range of portion sizes
Bacon
1/4 - 1 rasher
Beef
1/2 - 1 slice
Beef burger / lamb burger without bun
1/4 - 1 small burger
Chicken
1 - 2 small slices
Chicken drumsticks
1/2 - 1 drumstick
Chicken nuggets
2 - 4 small nuggets
Chicken / turkey burger without bun
1/4 - 1 small burger
Duck
1 - 2 slices of breast meat
Frankfurter
1/2 - 1 small frankfurter
Ham
1/2 - 1 ½ small slices 1 ½ - 4 wafer thin slices
Lamb
1/2 - 1 slice
Lamb's liver
1/2 - 1 thin slice
Liver pate
1 - 2 tablespoons
Minced meat
2 - 5 tablespoons
Pork
1/2 - 2 small slices
Rabbit
1 - 2 slices
Salami
1 - 2 slices
Sausages
1/4 - 1 medium sausage
Sausages - cocktail
1 - 3 cocktail sausages
Turkey
1 - 2 slices of breast or dark meat
FISH
Range of portion sizes
Fish: white / oily fresh fish
1/4 - 1 small fillet or 1 - 3  tbsp
Shell fish: prawns, mussels etc
1/2 - 2 tablespoons
Taramasalata
1 - 2 tablespoons
Tinned fish in a sandwich / salad (e.g. tuna / salmon / sardines)
1/2 - 1 1/2 tablespoons
EGGS
Range of portion sizes
Omelette (1 egg)
1/2 - 1 omelette
Poached / boiled / fried
1/2 - 1 egg
Scrambled egg
2 - 4 tablespoons
NUTS
Range of portion sizes
Ground, chopped or crushed nuts
1 - 2 tablespoons
Peanut butter or other nut butters
1/2 - 1 tablespoon or thinly spread on bread
PULSES
Range of portion sizes
Baked beans in tomato sauce
2 - 4 tablespoons
Bhajis or pakora made with chickpea flour
1/2 - 1 ½ bhajis or pakoras
Chickpeas / hummus
1 - 2 tablespoons
Dhal / cooked lentils
2 - 4 tablespoons
Falafels
1 - 3 mini falafels (25g each)
Red kidney beans / bean salad / other starchy beans
2 - 4 tablespoons
Tofu
2 - 4 tablespoons
SOUP
Range of portion sizes
Homemade soups with meat / fish / pulses
1 small bowl (90 - 125ml)
 

Food Group 5: Foods high in Fat and Sugar

Toddlers under two years of age have lower energy requirements and should not be offered sweet puddings, cakes, biscuits, confectionery, chocolate or savoury snacks such as crisps.

Biscuits, cakes and puddings

Include once a day.

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BISCUITS
Range of portion sizes
Chocolate coated
1/2 - 1 biscuit
Digestive (plain)
1/2 - 1 biscuit
Fruit (e.g. garibaldi)
1 - 2 biscuits
Plain (e.g rich tea / ginger nut)
1 - 2 biscuits
Sandwich (e.g. bourbon / custard cream)
1/2 - 1 biscuit
CAKES
 
Cake - style pudding with fruit (e.g. apple sponge cake)
2 - 4 tablespoons
Cake - style pudding without fruit (e.g. sticky toffee pudding)
2 - 4 tablespoons
Cup cake
1/2 - 1 (25g) cup cake
Fruit cake
1/2 - 1 slice
Madeira / swiss roll / sponge
1/4 - 1/2 slice
Cereal bar
1/2 - 1 (20g) bar
Chocolate mousse
1 - 3 tablespoons
Croissant (plain)
1/2 - 1 (45g) pastry
Danish / chocolate croissant
1/4 - 1/2 medium pastry
Muffin
1/8 - 1/4 of a large (125g) muffin
PUDDINGS
 
Fruit crumble (e.g. apple or rhubarb crumble)
2 - 4 tablespoons
Fruit pie or tart (e.g. apple pie / apricot tart)
1/2 - 1 small slice
Fruit sorbet / smoothie
2 - 3 tablespoons
Ice cream
2 - 3 heaped tablespoons
Jelly
2 - 4 tablespoons
Pancake
1/2 - 1 small pancake
Trifle
2 - 4 tablespoons

Fats and oils

Include 2 servings per day

FATS AND OILS
Range of portion sizes
Butter / margarine
thinly spread - 1 teaspoon
Double cream
1 tablespoon
Mayonnaise / salad cream / oil / vinegar dressing
1 - 2 teaspoons
Oil for frying - rapeseed oil is best
1 teaspoon

Sauces and sweet and savoury spreads

Include 1 serving per day

SAUCES AND SWEET AND SAVOURY SPREADS
Range of portion sizes
Chocolate spread
thinly spread - 1 teaspoon
Honey / jam / marmalade / syrup
thinly spread - 1 teaspoon
Gravy
1 - 2 tablespoons
Tomato ketchup / brown or BBQ sauce
1 - 2 teaspoons
Added sugar
1/2 - 1 teaspoon

Confectionery, sweet drinks and savoury snacks

Limit these foods to occasional mealtimes - no more than one item once a week.

CONFECTIONERY AND SWEET DRINKS
Range of portion sizes
Bar of chocolate / chocolate - coated biscuit bar
2 - 4 squares or a funsize chocolate bar
Boiled sweets
1 - 2 sweets
Chocolate buttons
6 - 8 small buttons
Ice lolly
1/4 - 1/2 small ice lolly
Popcorn - sweet
1/2 - 1 small cup
Soft Sweets (e.g. jelly tots / jelly beans)
2 - 4 sweets
Diluted squashes
100-120ml / 3-4oz
Fruit juices
100-120ml / 3-4oz
SAVOURY SNACKS
Range of portion sizes
Bombay mix
1 - 3 teaspoons
Corn / Tortilla chips
4 - 6 chips
Crisps and packet snacks (e.g. Wotsits ™ / Hula hoops ™)
4 - 6 crisps / Wotsits ™ / Hula hoops ™
French fries - thin (fast food)
6 - 10 fries
Fried flatbreads (e.g. puris / parathas)
1/8 - 1/4 small puris or parathas
Popcorn - unsweetened
1/2 - 1 small cup
Poppadoms
1/2 - 1 poppadom
Vegetable crisps
4 - 6 crisps
 

Portions with foods from more than one food group

The food groups included in each portion are shown in the third column of each table.

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CASSEROLES, CURRIES, STEW OR STIR FRY
Range of portion sizes
Food Groups
Meat / chicken / fish / pulses with vegetable based sauce and potatoes
3 - 6 tablespoons
1, 2 and 4
Meat / chicken / fish / pulses with vegetable based sauce without potatoes
2 - 5 tablespoons
2 and 4
FISH PRODUCTS
Range of portion sizes
Food Groups
Fish battered or in breadcrumbs
1 - 3 heaped tablespoons
4 and 5
Fish cakes
1/2 - 1 (90g) fish cake
1 and 4
Fish fingers
1 - 2 fish fingers
4 and 5
Fish and potato pie
2 - 6 tablespoons
1 and 4
PASTA DISHES
Range of portion sizes
Food Groups
Lasagne (meat)
2 - 5 tablespoons
1 and 4
Lasagne (vegetable)
2 - 5 tablespoons
1 and 2
Macaroni cheese
2 - 5 tablespoons
1 and 3
Ravioli (meat)
2 - 5 tablespoons
1 and 4
Ravioli (vegetable)
2 - 5 tablespoons
1 and 2
Spaghetti bolognese
3 - 5 tablespoons
1 and 4
PIZZAS
Range of portion sizes
Food Groups
Pizza (meat / vegetable / cheese toppings)
1 - 2 small slices / 1/4 - 1 mini (70g) pizza
1, 3 and 4
Pizza (vegetarian toppings)
1 - 2 small slices / 1/4 - 1 mini (70g) pizza
1 and 3
PIES AND PASTRIES
Range of portion sizes
Food Groups
Shepherds pie / cottage pie
2 - 5 tablespoons
1 and 4
Meat pie in pastry
2 - 4 tablespoons
1, 4 and 5
Meat pasty
1/4 - 1/3 pasty
1, 4 and 5
Mini sausage rolls
1 - 3 mini sausage rolls
1, 4 and 5
Toad in the Hole
1/2 - 1 small
1, 4 and 5
Quiche
1/2 - 1 1/2 small slices (30 - 90g)
1, 3, 4 and 5
Samosas (meat)
1/2 - 1 samosa or 1 - 2 small samosas
1, 4 and 5
Samosas (vegetable)
1/2 - 1 samosa or 1 - 2 small samosas
1, 2 and 5
Yorkshire pudding
1/2 - 1 individual Yorkshire pudding
1 and 3
SOUPS
Range of portion sizes
Food Groups
Homemade vegetable soup with meat / fish / lentils / beans
1 small bowl (90 - 125ml)
2 and 4
Homemade minestrone soup
1 small bowl (90 - 125ml)
1 and 4