Have you ever
wondered if that giant glob of mac & cheese you packed your kid for lunch
was enough for lunch? Food portions have become a lot bigger, and because
of this determining the right portion size for our children has become a little
distorted. Children need the same variety of nutrient rich foods as
adults, just in smaller quantities. I often see children with enough food in
their lunch bags to feed a grown man. Defining your child serving size is
actually not as complicated as you may think. A child-size portion of meat is
about what would fit in your little boy or girls palm. For whole-grain carbs,
such as brown rice or pasta, a serving is roughly the size of his/her fist. --
This measurement also applies to fruits, veggies, and dairy products such as
yogurt. A serving of cheese is about thumb-size, and for munching on snack
foods, think a handful. The great thing about this system is that it works no
matter what your child's age is. As his/her
hand grows so does their appetite, so you don't have to memorize portions.
• Grain Group: 3 ounces per day, preferably half of them whole grains, (3 regular slices of bread or 1 slice of bread plus 1/3 cup cold cereal and 1/4 cup cooked pasta or rice.)
• Vegetable Group: 1 cup raw/cooked per day.
• Fruit Group: 1 cup fresh, frozen, canned, dried, and/or 100% juice per day.( I would emphasize whole fruits rather than juice because the fiber in the whole fruits help to slow down the sugar rush and insulin spike.)
• Dairy Group: 2 cups of whole milk per day is recommended for children younger than 2. Older children can have low-fat/fat free milk, yogurt and cheese.
• Meat and Beans Group: 2 ounces total per day. Options include one ounce of lean meat or chicken plus one egg or 1 ounce of fish plus 1/4 cup of cooked beans (black, pinto, etc.)
• Oils: 3 teaspoons or less per day.
For younger children you should minimize sweet drinks, snacks and desserts. Children have small stomachs and these foods take up space needed for nutrient rich foods.
