Food portion sizes for children age 1 to 4

Children age 1 to 4 grow and develop fast. They need nourishing food to give them energy and nutrients.

Give them child-size portions and servings of healthy food each day.

Watch the video to learn about portion sizes.

You can also use the children's food pyramid as a guide.

Children's food pyramid

The children's food pyramid is for children age 1 to 4. It shows a variety of foods and child-size servings.

It's different to the pyramid for older children, teenagers and adults. This is because children under 5 have different nutrition needs.

The bottom of the children’s food pyramid is cereals and breads, potatoes, pasta and rice. This is because children need more of these carbohydrate foods for energy and growth.

The pyramid shows how many daily servings your child should have from each shelf, with examples. Offer your child the number of servings suitable for their age.

The 5 main shelves are:

• cereals and breads, potatoes, pasta and rice - eat every day
• vegetables, salad and fruit - eat every day
• milk, yogurt and cheese - eat every day
• meat, poultry, fish, eggs, beans and nuts - eat every day
• fats, spreads and oils - only in very small amounts

Food portions and servings to give every day

Offer your child 3 meals and 2 to 3 healthy snacks each day. Use child-size portions and servings.

Go by your child’s appetite to help decide how much food to give them.

Lead by example. If you eat a variety of healthy food, your child will be more likely to do the same. Try to eat meals with your child when possible.

Healthy eating for families

Rule of thumb on serving sizes

It can be handy to have a rough idea of serving sizes.

For example, 1 serving of:

• fruit and vegetables is about half the size of the palm of your hand
• cooked pasta, rice, noodles or couscous is about half a cup
• cheese is about the size of your 2 thumbs
• cooked beef, lamb, pork, chicken, turkey or fish is about a third the size of the palm of your hand

A child age 1 to 2 will need fewer servings than a child age 3 to 4.

Check each food group below for more examples of what’s in a serving.

Cereals and breads, potatoes, pasta and rice

These are carbohydrates. They are also called starchy foods.

Carbohydrates provide energy and fibre. They also provide some B vitamins that help the body release energy from food.

Offer at least 1 of these foods at every meal, for example:

• 3 to 4 servings a day (age 1 to 2)
• 4 to 6 servings a day (age 3 to 4)

Give cereal with added iron

Iron is very important for a young child's growth and development. It keeps their blood healthy.

Offer your child porridge, wheat biscuits or flake cereals with added iron most days of the week. Check the label for a cereal with at least 12mg of iron per 100g.

You can add chopped berries to porridge or cereal that contains iron. Berries have vitamin C. This helps the body to absorb iron.

Limit sugar-coated and chocolate-coated breakfast cereals.

Why children need iron and other foods with iron

Give a mix of white and wholemeal

Young children can eat a mix of white and wholemeal breads, pasta, rice and other cereals.

If you only offer wholemeal and wholegrain choices, your child may get full quickly. This can reduce their appetite for other nourishing foods.

If your child is prone to constipation, offer them:

• more wholemeal and wholegrain foods
• lots to drink
• a variety of fruit and vegetables

How to help a child who is constipated

Vegetables, salad and fruit

These foods provide vitamins, minerals and fibre.

Offer small servings of chopped vegetables, salad or fruit at every meal and as snacks.

An average serving size is about 40g. A serving size that fits into half the palm of your hand is about right for children age 1 to 4.

Give your child:

• 2 to 3 servings a day (age 1 to 2)
• 4 to 5 servings a day (age 3 to 4)

Vegetables in a mix of colours

Offer your child a mix of different coloured vegetables, salad and fruit. Include green, yellow, orange, red and purple. These provide a variety of vitamins and minerals.

Vitamin C foods

Vitamin C helps the body absorb iron. This is an important nutrient for young children.

Berries, oranges, kiwis and red peppers are good sources of vitamin C. You can chop berries into porridge or cereal that contains iron.

Limit dried fruit

Limit dried fruit such as raisins and dried apricots to once a week. Dried fruit is sugary and can lead to tooth decay.

Looking after your child’s teeth

Milk, yogurt and cheese

These foods provide calcium for healthy bones and teeth.

Give your child 3 servings of milk, yogurt and cheese a day, up to age 4.

Offer full-fat milk to children age 1 to 2 years.

You can offer low-fat milk to children age 3 to 4 years.

1 serving can combine 2 foods or drinks.

For example, 1 serving could be:

• 100ml of milk with 1 small pot (47g) plain or natural fromage frais
• 100ml milk with 1 adult thumb of cheese

Drinks for children age 1 to 4

Breast milk

Breast milk counts towards the 3 recommended servings. Continue to provide breast milk up to age 2 or beyond.

If you are breastfeeding, you can still add cows' milk to your child’s cereal or offer it as a drink.

It is important to also give yogurt and cheese to help meet your child’s nutritional needs.

Benefits of breastfeeding for longer

Soya and plant-based drinks

You can give your child soya milk if they are allergic to cows' milk. Choose soya milk that is unsweetened and fortified with calcium.

Almond milk, coconut milk, rice milks and other plant-based drinks are not suitable for young children.

Food allergies in children

Formula milk

Children age 1 and older do not need formula milk.

Yogurts

Offer small pots of plain or natural yogurt or fromage frais with meals or between meals.

Meat, poultry, fish, eggs, beans and nuts

These foods provide protein and iron. Your child needs these for growth and development.

Offer your child one of these foods at their 2 main meals every day.

Red meats such as beef, lamb and pork contain iron. They should be offered 3 times a week.

Give your child:

• 2 servings a day (ages 1 and 2)
• 3 to 4 servings a day (ages 3 and 4)

An average serving of cooked beef, lamb, pork, chicken, turkey or fish is about 30g. This is about one third the size of an adult’s palm.

Limit processed meats

Do not give processed meat such as ham or bacon to your child more than once a week. They are high in salt. Use small amounts.

Avoid chicken nuggets, sausages and burgers

Chicken nuggets, sausages and burgers are high in fat and salt. They have less protein than other types of meat. They should not be a regular part of your child’s diet. If you are giving them sausages, remember to remove the skin.

Oily fish

Oily fish such as mackerel, herring, salmon, trout and sardines contain Omega 3 and vitamin D. These are good for brain and eye development.

Offer them once a week. Fish can be fresh or tinned. Avoid fish tinned in brine or salt.

Vitamin D supplements for children age 1 to 4

Nuts and nut butter

Offer your child smooth nut butter with no added sugar and salt.

Do not give whole nuts to children under age 5 because of the risk of choking.

Vegetarian protein sources

Good vegetarian protein sources include:

• eggs
• soya products
• peas
• chickpeas
• beans
• nuts - use a safe form like smooth nut butter
• seeds

Foods from the ‘milk, yogurt and cheese’ section also provide protein.

Lack of iron can be a problem with vegetarian diets. Ask a registered dietitian for advice.

Iron in your child's diet

Fat, spreads and oils

Your child will get essential fats from only small amounts of fats, spreads and oils. Too much can be bad for their health.

Always cook with as little fat or oil as possible.

Types of spread to use

Choose a spread high in monounsaturated or polyunsaturated fat.

These include oils such as:

• rapeseed
• olive
• sunflower
• corn

Foods that are high in fat, sugar and salt and low in vitamins, minerals or fibre are not needed for health.

If you decide to give your child these foods offer them in tiny amounts and only once a week.

How to give the right portion

Plate and bowl size

Use child-size plates and bowls to help you decide on portion size. This can help you see if you’re giving your child enough to eat or too much.

The recommended plate size is 20cm. This is around the size of a side plate. An adult’s plate is 26cm.

The recommended bowl size is 11cm. An adult’s bowl is 16cm.

You can buy child-size plates and bowls in most homeware stores.

Children's portion sizes - safefood.ie

Sample meal plans for children age 1 to 4