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  • Suitable for 4-8Years

Food portions

By Raising Children Network
 

What should children eat?

A range of suitable foods and serving sizes
  • Children over the age of four need to eat a variety of nutritious foods, in the right proportions. They should also eat items from each of these five food groups on a daily basis — unless they have a food allergy. Foods high in unsaturated fat or sugar should be eaten only occasionally and in small amounts.
  • Daily recommended serves: 4-8 year olds should eat: fruit - 1-2 serves; vegetables -2-4 serves; dairy - 2-3 serves; bread and cereals and grains - 3-7 serves; meat - ½-1 serve; other foods - 0-2 serves. Variations in serving sizes reflect children's different body sizes and activity levels.
  • Drink plenty of water: Children over the age of 5 should drink five glasses (1 litre) of water a day. Fruit juice can sometimes be served as an alternative to water and can be diluted with water. Soft drinks should be avoided.
 

Serving examples: Fruit, vegetables, cereals and grains

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

Serving examples: Dairy, protein and 'sometimes' foods

Dairy, protein and 'sometimes' foods serving examples

  • Dairy: 1 serve of dairy = 1 cup of milk (250 ml), or 2 slices of cheese or 1 small carton (200 gm) of yogurt, or 1 cup of custard (250 ml).

  • Protein, eggs, fish, legumes and nuts: 1 serve of protein = ½ cup of lean mince or 2 small chops or 2 slices of roast meat or two small eggs. 1 serve of fish = 1 fish fillet roughly the size of your child’s hand. 1 serve of legumes = ½ cup of cooked lentils, chickpeas or canned beans. 1 serve of nuts = ⅓ cup of peanuts or almonds or ¼ cup of sunflower or sesame seeds.

  • ‘Sometimes’ foods: this food group is not needed for healthy growth and development. These foods should be consumed sometimes and in small amounts. 1 serve of ‘sometimes’ food = 1 doughnut or 4 sweet biscuits or 1 slice of cake or ½ small bar of chocolate or 2 tablespoons of mayonnaise or 1 tablespoon of butter.

 
 
  • Last reviewed24-05-2007
  • References

    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.