Portion Sizes for Children
Kids should get kid-sized portions! Serve your child about ¼-½ of the portion you would consume. If that doesn’t seem like a lot, remember that children eat smaller amounts but eat more frequently. Snacks are important! Use our guide below to help you visualize what a true child size portion is and how much they need in a day (servings per day reflect children ages 3-6). Also, remember to look at your child’s intake over the course of a week, not one day.
| Food Group | Portion Size (size equivalent) | Some Ideas |
| Carbs: Grains, Pasta, Bread (3-5/day) |
½ oz. = ½ Cup (about the size of a light bulb) | ½ slice of bread ½ Cup of cereal flakes 1 Cup of cooked oatmeal (1/2 Cup dry) ½ Cup of cooked rice, pasta, or potato |
| Vegetables (3-5/day) |
4 oz. = ½ Cup chopped = ¼- ½ Cup pureed | ½ cup of greens 5 1” broccoli florets 7 baby carrots ¼- ½ Cup tomato soup |
| Fruits (2-4/day) |
1 small piece of whole fruit½ Cup fresh fruit
2 Tablespoons dried fruit (a child’s fistful) |
½ medium apple 1 small or ½ medium banana 4-5 orange sections 2 Tbsp. raisins |
| Protein: Meats, Poultry, Eggs, Beans, Nuts(2-3/day) | 2 oz. meat, fish, or poultry (4 large dominoes)2-4 oz. = ¼ Cup beans
2 Tbsp. nuts |
2 small chicken fingers 1 egg ½ small can of tuna fish 1/3 Cup cooked peas 2 Tbsp. almond butter |
| Dairy: Milk, yogurt, Cheese(2/day)
|
1 oz. cheese (size of your thumb)½- ¾ Cup milk or yogurt | 1 piece part-skim string cheese 1 small cube regular cheddar cheese ½- ¾ Cup milk 1 single-serving yogurt |
| Fats: Oils & Butter(3 tsp/day) | 1 teaspoon oil or butter (the tip of your thumb) | 1 tsp. olive oil drizzled on bread or over pasta1 tsp. butter on toast |
