Food portions

By Raising Children Network

Children over four need to eat a variety of nutritious foods, in the right proportions. They should choose foods from each of the five food groups every day. The amount of food children need depends on their body size and how active they are.
Daily recommended serves: kids aged 4-7 years should aim for 1-2 serves of fruit; 2-4 serves of vegies; 2-3 serves of dairy; 3-7 serves of bread, cereals and grains; ½-1 serve of meat; no more than 1-2 serves of ‘sometimes’ foods.
Drink plenty of water. The cheapest, healthiest and most thirst-quenching drink is plain water. Kids need to drink more fluid on hot or humid days, if they sweat or are physically active. Avoid sugary soft drinks, fruit juices, sports drinks, energy drinks and flavoured milk.

Fruit: 1 serve = 1 medium piece such as an apple; or 2 small pieces such as 2 plums; or 1 cup chopped fruit.
Vegetables: 1 serve = 1 medium piece such as a potato; or ½ cup cooked vegetables; or 1 cup salad vegetables.
Cereal and grains: 1 serve = 2 slices bread; or 1 cup cooked rice/pasta/noodles; or 1 cup porridge; or 1⅓ cups breakfast cereal or ½ cup muesli.

Dairy: 1 serve = 250 ml milk (or calcium-fortified soy milk); or 2 slices cheese; or 200 gm yoghurt; or 250 ml custard; or ½ cup pink salmon with bones; or 1 cup almonds.
Meat, fish, poultry, eggs, nuts, legumes: 1 serve = 65-100 gm cooked meat/chicken (½ cup lean mince/2 small chops/2 slices roast meat); or 2 small eggs; or 80-120 gm cooked fish fillet; or ½ cup cooked lentils/chickpeas/canned beans; or ⅓ cup peanuts/almonds; or ¼ cup sunflower/sesame seeds.
‘Sometimes’ foods: 1 serve = 1 doughnut; or 4 sweet biscuits; or 1 slice of cake; or ½ small chocolate bar; or 2 tablespoons mayonnaise; or 1 tablespoon butter/margarine/oil.

Children's Health Development Foundation, & Deakin University. (1998). The Australian guide to healthy eating: Background information for consumers. Canberra: Commonwealth Department of Health and Ageing.
National Health & Medical Research Council. (2003). Dietary guidelines for children and adolescents in Australia incorporating the infant feeding guidelines for health workers. Canberra: Commonwealth of Australia.