A Guide to Portion Sizes for 1-2 Year Olds

As parents, we all want to ensure our little ones are eating well and receiving the nutrition they need for healthy growth and development. For children aged 1-2 years, establishing a balanced diet with appropriate portion sizes is crucial. Here’s a simple guide to help you navigate this important stage.

Understanding a Balanced Diet

A balanced diet for a toddler includes a variety of foods from the following groups:

• Starchy Foods: These are a great source of energy and should include items like bread, rice, pasta, and potatoes. Aim for about five small portions throughout the day¹.
• Fruits and Vegetables: Packed with vitamins and minerals, try to include at least five portions of a variety of fruits and vegetables each day¹.
• Dairy Foods: Full-fat dairy products provide calcium for strong bones and teeth. Three portions of dairy, such as milk, cheese, or yogurt, are recommended daily¹.
• Protein Foods: Foods like meat, fish, eggs, and beans provide essential protein and iron. Two portions per day are ideal, or three for vegetarian or vegan diets¹.

Portion Sizes for Toddlers

Understanding portion sizes can be tricky, but here’s what you can consider as a guide:

• Starchy Foods: A portion of about the size of your baby's fist or ½-1 slice of bread per serving¹.
• Fruits and Vegetables: ½ a piece of fruit like an apple or banana, or 2-3 tablespoons of cooked vegetables per serving².
• Dairy Foods: ¾ cup (200g) of yogurt or ½ cup of milk per serving².
• Protein Foods: 1-2 tablespoons of lean meat or 1-2 tablespoons of beans per serving².

Tips for Feeding Your Toddler

• Variety is Key: Offer different foods to expose your child to various flavours and textures.
• Respect Their Appetite: Toddlers’ appetites can vary; they may eat less some days and more on others.
• Make Mealtimes Fun: Use colourful plates and cut foods into interesting shapes to make meals more appealing.
• Be Patient with New Foods: It may take several tries before a child accepts a new food.

Remember, these are general guidelines, and every child is unique. If you have concerns about your child’s diet or portion sizes, it’s always best to consult a healthcare professional.

In conclusion, a balanced diet and understanding portion sizes are fundamental to your child’s health. By offering a variety of foods and respecting their individual needs, you’re setting the stage for healthy eating habits that will last a lifetime.

Feeding Your Toddler Meal and Portion Plan