Toddler portion sizes

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
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First 1000 Days Team

Our expert team of dietitians and nutritionists have created lots of articles, tips, advice and recipes all about the importance of good nutrition to help you give your baby the healthiest possible start in life.

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