Is My Child Eating Enough? Portion Sizes by Age

Every parent wonders at some point — “Is my child eating enough?” Some days they clear the plate; other days, they barely touch a bite.
The truth is, children’s appetites naturally vary day-to-day based on growth, energy, and mood. The key is to look at balance over time, not perfection at each meal.

Here’s how to understand portion sizes for different ages — and how to trust your child’s appetite while still offering the right nutrients for growth.

👶 1. Toddlers (1–3 years)

Toddlers’ tummies are small, but their energy needs are high.
Offer 3 small meals + 2–3 snacks daily.

Examples:

• ½ slice of toast with nut butter

• 3 tbsp beans or veg

• 2–3 tbsp cooked pasta

• 1–2 tbsp protein (e.g., chicken, egg, cheese)

• 3-8 berries

• 1 pot of yogurt (125 ml)

💡 Tip: Keep portions small to avoid overwhelm — they can always ask for more!

🧒 2. Preschoolers (3–5 years)

As activity increases, so does appetite.
Offer 3 balanced meals and 2 snacks, aiming for colour and variety.

Rough guide per meal:

• 1–2 handfuls of carbs (e.g., rice, potatoes, pasta)

• 1 child’s palm of protein

• A small handful of vegetables or salad

• 1 small yoghurt or glass of milk

💡 Tip: Let them help plate up — it encourages independence and reduces food refusal.

👧 3. School-Age Children (5–11 years)

Growth spurts and busy school days mean children need steady fuel.

Each meal should include:

• 1–2 child handfuls of carbs

• 1–2 palms of protein

• 1–2 handfuls of fruit or veg

• 1 dairy or calcium-rich item

💡 Tip: If they’re very active, offer a larger breakfast or bedtime snack to support energy needs.

🧑 4. Teens (12+ years)

Puberty brings rapid growth — and often big appetites!
Encourage 3 main meals + 2–3 snacks rich in protein, iron, and calcium.

Focus on:

• Wholegrain carbs for energy

• Lean proteins (chicken, fish, eggs, beans)

• Dairy or fortified alternatives

• Hydration — water or milk over sugary drinks

💡 Tip: Teens are developing independence. Encourage them to pack healthy snacks like yoghurt drinks, nuts (if allowed), or whole fruit.

🩷 Final Thought

Children are intuitive eaters — they tend to eat what they need when given healthy choices and gentle structure.
If you notice consistent food refusal, very small portions, or slow growth, a children’s dietitian can help assess and guide you with reassurance and a tailored plan.

📅 Need professional reassurance?

Our specialist paediatric dietitians can review your child’s growth and diet to make sure they’re thriving.
👉 Book a Consultation