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 |