How much is a kids portion?
So we know that we should all be eating five a day, but how much food is that exactly? A child's portion size is smaller than an adults. A good rule is to say one portion is the amount that a child can hold in one hand. As they grew, the portion will grow proportionally.
Some fruit and vegetables don't count in the five servings. These include potatoes, fruit yoghurts, jams or jellies, fruit flavored drinks and tomato sauces such as ketchup. These are to be discounted because they either contain too much starch or sugar, or because they do not provide enough real nutrients.
It is perhaps easier to work out a portion of fruit, as many of them come pre-packed by Mother Nature. A small apple, orange or banana for example is 1 serving. For dried fruits, such as currants or raisins, we are talking of 1 heaped tablespoon per portion. For other fruit, such as melon, pineapple or papaya, a slice is the measure we need.
Moving onto vegetables, a good suggestion for a serving is about 2-4 tablespoons, or a child's handful.
Keep in mind that if your child enjoys fresh fruit or vegetable juice, drinks or smoothies that will also count as one of their five a day. But sorry, having five glasses doesn't count as 5 a day, just one!
Lastly just think how boring it would be for us to eat the same food every day. Offer many different types of fruit and vegetables, so that if your child really doesn't like one or two, there are still plenty you can include in their meals.