Food and Nutrition

What is the right portion size for children?

Puja Sharma Vasisht
3 to 7 years

Created by Puja Sharma Vasisht
Updated on Mar 07, 2017

What is the right portion size for children

One of the most common problems shared by mothers is how much food they should be feeding their child? Also, the amount they should be giving from each food groups and whether the child is getting enough nutrition or not? For the right nutrition and a balanced diet, it is important that the mothers know the portion size of different foods on their child’s plate.

But, before we get into portion sizes, we need to understand the role each food groups plays in our nutrition:

Energy giving foods are those foods which are eaten to provide energy to the body. These are the different types of cereals like wheat, rice, millets, breakfast cereals, pasta. Also, sweets and sugars, fats like vegetable oils, butter, ghee etc. provide enough carbohydrates to give your body energy.

Body-building foods are those foods which supply the building blocks to the body i.e. proteins. These are eggs, dals, beans, soy products, milk products (except ghee/butter) and also fish/poultry etc.

Protective foods help body to fight off any infection and keep the child’s body functioning effectively. These are primarily the fruits and vegetables we consume, since they are rich in antioxidants and other nutrients such as vitamins and mineral, they help boost a child’s immunity.

To give your child a balanced diet in each meal, try and include one food item from each of the three groups mentioned above. This then brings us to how much in enough and what is the right portion of different foods?

Cereals- one portion of cereal (dry weight) would consist of –

--a small chapatti of approximately 5-6 inches in diameter and 20 grams

--20 grams of uncooked rice or small katori of cooked rice

--30 grams of breakfast cereal like oats, cornflakes etc.

--A slice of bread or 3-4 biscuits

Pulses—one portion of daal would be

--30 grams of dry daal or a katori of cooked dals, beans

--30 grams besan (dry weight)

Vegetables –one helping of vegetables would be

--100-150 grams of edible portion or one katori/bowl of vegetables (lauki, tori, tinda)

--Starchy vegetables like potato, arbi etc. can be given upto 60 grams or half a katori

Fruits—one helping of fruit is approximately 50-150 grams. This would include fruits like

--Banana small or half of a big one

-- a slice of mango

-- a small apple/pear/guava/orange. W

--Watery fruits like watermelon, musk melon half of a small plate.

Besides these the other food portion sizes are

Egg- one

Paneer/chicken- 30 -40 grams.

Milk- 250 ml or a glass is the standard portion size for milk.

But these are the general guidelines, depending on the age and requirement of the individual child, these portions of the above foods is to be included in the diet. For correct amounts and proportions a diet plan is advised by a dietician or a nutritionist.

(Disclaimer: these portion sizes are only indicative; we do not claim these to be the absolute or right amounts for any individual child.)

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| Jan 29, 2018

thank you soo much

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| Jan 29, 2018

thank you soo much

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| Dec 04, 2017

thank u so much

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| Nov 07, 2017

very useful blog. thank you.

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| Apr 11, 2017

my elder son is not eating any veggies. he is 9year old .pls give some idea

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| Mar 31, 2017

mere beti 4year ki ha vo bht week ha kuch ni khati ha koi bi vegetable ni khati nothing to eat

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| Mar 31, 2017

thAnks so much h

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| Mar 16, 2017

superb article. helpful guidelines

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| Mar 07, 2017

Thank you for the useful information

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| Feb 21, 2017

thank you for the information

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| Jan 16, 2017

good one. thanks for the info.

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| Jan 16, 2017

Thanks for the information

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| Jan 16, 2017

Realy very nice information. Thank you so much...

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| Jan 16, 2017

Nice info

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| Nov 28, 2016

जदतथदणदणथणण

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| Nov 28, 2016

very helpful. thanks for sharing

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| Nov 28, 2016

informative and very useful. thanks a lot for sharing this info.

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| Nov 28, 2016

informative... can u break up the time of each food..

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| Oct 01, 2016

Thank u for our information

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| Sep 11, 2016

good information

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| Sep 06, 2016

very useful.. I was in confusion whether my son eating right portion of all.. it was near to the amount wat u mentioned.

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| Sep 06, 2016

i sugeest one bowl of home made curd is very good for digestive system

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| Sep 05, 2016

Very useful information. Thanks

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| Sep 03, 2016

thanx for healthy n helpful diet portions

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| Sep 03, 2016

Useful information. Thanks

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| Aug 30, 2016

Very helpful

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| Aug 14, 2016

very helpful indeed.

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| Aug 14, 2016

Thanks. very informative

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| Aug 14, 2016

nice

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| Jul 29, 2016

its a great info. , which can be used in our day to day life. Thanks

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| Jul 29, 2016

can you suggest a diet chart for a 5 yes old girl who is suffering from fever and taking medicine

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| Jul 18, 2016

from what age group does this diet belong?

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| Jun 29, 2016

is that OK for 5 + child.........

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| Jun 02, 2016

Hi, this blog has been written for children above 3 years of age.

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| Jun 02, 2016

For a baby who is not able to chew food, mushy food is suitable. I feed my 8 months old baby khichdi, dalia, dal, mashed fruits, soups. But since your baby will just get introduced to food, do it gradually.

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| Jun 01, 2016

Should I start all dz from 6th month

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| Jun 01, 2016

very imp information

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| Jun 01, 2016

Very informative.. evryone must implement it regularly

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| May 31, 2016

V useful info

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