In the First 1000 Days, toddlers aged 1-3 need a certain amount of servings from each food group (have a look at the toddler food pyramid). But how much exactly is a serving? Find out here.
Cereals, Breads, Potatoes, Pasta & Rice
| Bread Type | Portion Size Weight | Portion Size Household Measure |
| Bread Slices | 25g – 30g | 1 medium thickness slice |
| Bread Roll | 25g 30g | ½ a roll (size of a hot dog roll) |
| Bagel | 30g – 40g | ½ bagel |
| Breadsticks | 21g | 3 large breadsticks |
| Burger Bun | 25g | ½ shop bought burger bun |
| Cream/Wholemeal Crackers | 21g | 3 Crackers |
| Crispbread | 20g | 2 Crispbreads |
| Pitta Bread | 35g | ½ pitta or 1 mini pitta bread |
| Chapati Bread | 25g | 1/2 Chapati |
| Naan Bread | 80g | ½ Naan |
| Oatcakes | 26g | 2 Oatcakes |
| Rice Cakes | 18g | 3 Medium rice cakes |
| Scone | 25g | ½ shop bought scone |
| Tortilla | 20g | ½ large tortilla wrap |
| Breakfast cereal | Portion Size Weight | Portion Size Household Measure |
| Dried flake cereal/rice cereal/hoops | 30g | 3 – 6 heaped tbsp |
| Muesli | 45g | 2 – 4 tbsp |
| Porridge/Ready Brek (made up with water/milk) | 250 – 300g | 5 -8 tbsp |
| Wheat Biscuits | 20 — 30g | 1 — 1 ½ biscuits |
| Rice, Pasta, Potatoes | Portion Size Weight | Portion Size Household Measure |
| Rice | 100g (cooked weight) | 3 — 4 tbsp |
| Noodles (cooked) | 100 – 120g | ½ – 1 small cup |
| Pasta (cooked) | 100 – 150g | 2 — 4 tbsp |
| Baked Potato | 90g | ½ medium potato |
| Boiled Potato | 100g | 1 small potato |
| Chips | 80 -100g | 8 -10 chips |
| Mashed Potato | 60g | 1 scoop |
| Roast Potato | 50g | 1 small potato |
| Wedges | 80g | 4 medium wedges |
| Couscous (cooked) | 100 – 120g | 2 — 4 heaped tbsp |
Fruit
| Fruit | Portion Size Weight | Portion size household measure |
| Apple | 60g | ½ medium apple |
| Avocado | 50-60g | 1 – 2 tbsp |
| Banana | 80g | 1 small banana |
| Blackberries/Raspberries/ Blueberries/Strawberries | 50g | 10 berries/small handful |
| Dried fruits (apricots, figs, dates, prunes) | 40 — 60g | 4-6 pieces |
| Fruit Salad | 80 – 100g | 1 small bowl |
| Grapes | 20g | 10 seedless grapes/small handful |
| Grapefruit | 80g | Half grapefruit, peeled |
| Kiwi/plum/apricot | 60g | 1 kiwi, peeled |
| Mandarin orange | 60g | 1 medium |
| Mango | 80g | 2 slices |
| Melon | 100g | 1 thin slice |
| Mixed dried fruit/sultanas/raisins | 50g | 2 tbsp |
| Nectarine/Peach/Pear | 130g | 1 medium |
| Orange | 80g | ½ medium |
| Pineapple | 80g | 1 medium slice |
| Pureed fruit (apple/rhubarb) | 100g | 4 tbsp |
Vegetables
| Vegetables | Portion Size Weight | Portion Size Household Measure |
| Asparagus | 75g | 3 spears |
| Aubergine | 60g | 2 tbsp/2 slices |
| Beetroot | 40g | 4 slices |
| Broccoli/Cauliflower | 135g | 3 florets/1-2 tbsp |
| Brussel Sprouts | 30g | 3 sprouts |
| Cabbage | 60g | 3 tbsp |
| Carrots | 80g | 3 tbsp |
| Celery | 60g | 2 small sticks |
| Courgette | 60g | 2 tbsp |
| Cucumber | 36g | 6 slices |
| Green beans | 60g | 2 tbsp |
| Lettuce | 10g | 2 leaves |
| Mange tout | 60g | 6-8 pieces |
| Mixed frozen vegetables | 70g | 2 tbsp |
| Mushrooms | 40g | 4 medium |
| Onions | 30g | 2 tbsp |
| Parsnips | 40g | 2 tbsp |
| Peas | 40g | 2 tbsp |
| Pepper | 60g | 6 slices |
| Spinach (cooked) | 60g | 2 tbsp |
| Stir Fry Veg/Roasted Veg | 90g | 2 tbsp |
| Sweet potato (cooked) | 65g | 1 medium |
| Sweet Corn | 60g | 2 tbsp |
| Tomato | 65g | 4 slices |
| Turnip | 80g | 2 tbsp |
| Vegetable Soup | 125ml | 1 small bowl |
Dairy
| Dairy | Portion Size Weight | Portion Size Household Measurement |
| Milk (Cow’s milk/Growing Up Milk) | 150ml (no more than 2 portions per day) | 1 small cup |
| Yoghurt | 125g | 1 average pot |
| Fromage Frais | 120g | 2 small pots |
| Cheese (Cheddar/Edam/Brie/ camembert/Mozzarella) | 30g | Matchbox size |
| Cheese Spread | 30g | Thinly spread on a slice of bread |
| Cottage Cheese/Ricotta | 40g | 1 tbsp |
| Processed Cheese | 20g | 1 slice/1 triangle |
Meat, Fish and Alternatives
| Meat/Fish/Eggs/Pulses | Portion Size in Weight | Portion Size in Household Measurement |
| Bacon | 25g | 1 rasher |
| Beef/Lamb (roast) | 60g | 1 small slice |
| Beef/lamb burger (no bun) | 35g | 1 small homemade |
| Beef stew/curry | 200g | 6 tbsp |
| Beef (minced, cooked) | 90g | 4 tbsp |
| Chicken fillet | 50g | ½ fillet |
| Chicken (roast) | 60g | 2 small slices |
| Pork | 60g | 2 small slices |
| Ham | 23g | 1 small slice/4 wafer thin slices |
| Sausages | 35g | 1 medium |
| Turkey | 90g | 2 small slices |
| Fish white/oily | 80 — 100g | 1 small fillet |
| Prawns | 40g | 2 tbsp |
| Tinned fish in a salad/sandwich (e.g. salmon, tuna) | 30g | 1 ½ tbsp |
| Egg (boiled/poached/fried) | 50g | 1 egg |
| Omelette (1 egg) | 60g | 1 omelette |
| Scrambled Egg | 60g | 4 tbsp |
| Baked beans in sauce | 80g | 2-4 tbsp |
| Chick peas/hummus | 56g | 2 tbsp |
| Kidney beans/butter beans | 60g | 2 tbsp |
