How Much Food is Just Right? A Handy Guide to Portions

Are you trying to figure out what and how much to feed your child or adolescent? It can be tough to navigate as your child grows older, becomes more active or begins to have preferred foods they ask for repeatedly.

Children and adolescents need a variety of foods from all five food groups on the MyPlate Plan – fruits, vegetables, grains, proteins and dairy. How much food they need will vary as they grow and depending on their activity level. Recommended portion sizes for adults have been simplified to the amount of grains being the size of a tennis ball and the amount of protein the size of the deck of cards. But portion sizes for children are not the same as portion sizes for adults. We recommended using the size of your child’s fist to determine the recommended portion size for your child. You may be thinking, “my children all have different fist sizes”, and you are correct! Each child’s fist is specific for that individual child. To ensure your child is getting optimal nutrition please see the recommendations below based on your child’s fist size.

How Much Is Considered One Serving of Each Food Group?

• Grains and starchy vegetables (potatoes, peas and corn)– offer your child’s clenched fist size (may be 1/2-1 cup)
• Protein – aim for the size of your child’s palm or thumb size of nut butter
• Fruits and vegetables – offer 2 of your child’s clenched fists full
• Dairy – aim for 8 fl oz of low-fat milk, yogurt or about two ounces of cheese (3-4 times a day)

If you have children of varying ages and sizes and they notice the difference in portion sizes being served among siblings, try using different sized plates so everyone’s plates looks full. Toddlers and young children will benefit from a child-sized plate (7” or smaller) that allows their smaller fists to make a plate look full. Older children may be able to use a larger plate (7-9”). 

Is your child still hungry and asking for more? Maybe they are a fast-paced eater? Try waiting 20 minutes to allow the stomach to tell the brain that they’ve eaten and are full before allowing second helpings. Encourage fruits and vegetables for second helpings as they are full of nutrients, including fiber, to help them feel full.