Hey mama, let’s talk about feeding our little ones. If you’ve ever asked yourself, “Am I giving my kid enough food?” or “Wait, is this too much?”, you’re not alone! As a mom of three, I’ve had all the same questions (and worries) about portions, picky eating, and what a balanced meal day looks like for different ages. So let’s sit down, have a cup of coffee and talk about it.
This guide is here to give you simple examples (because numbers and serving sizes? Too confusing for me too!). You’ll also find tips to make mealtimes more relaxed and fun for both you and your little one.
Keep reading cause at the end we give you general tips about portioning and having a healthy relationship with food from the very beginning!
Breakfast
Start the day with a combination of carbs, protein, and a little fat to fuel their morning. For example:
- 1-Year-olds: Half a slice of whole-grain toast with a thin layer of butter and a small piece of banana, paired with a few spoons of yogurt.
- 3 to 5-Year-olds: A scrambled egg with half a slice of toast, a few berries on the side, and a small glass of milk or water.
Tip: Breakfast doesn’t need to be big! Young children often eat better when portions are smaller and frequent throughout the day.
Morning Snack
Kids’ energy levels drop quickly, so a mid-morning snack can help. Keep it light but nutritious.
- For all ages: A handful of soft fruit like chopped strawberries or a couple of apple slices
- On the go: A small handful of unsweetened cereal in a snack cup or crackers is a great choice for little hands.
Tip: Snacks shouldn’t replace meals but should complement them.
Lunch
Lunch is a great time to introduce variety and veggies! Make it colorful and fun. For example:
- 1-Year-Olds: A small piece of coocked chicken, a few cubes of baked sweet potato, and a slice of cucumber.
- 3 to 5-Year-Olds: A sandwich with turkey and avocado, a handful of cherry tomatoes (halved for safety), and a small bunch of grapes.
Tip: Let them experiment with new flavors and textures during lunchtime when they’re usually hungriest.
Afternoon snack
After playtime or a nap, kids might be ready for another energy boost.
- For all ages: A small handful of crackers with a dollop of cream cheese or a plain rice cake with peanut butter.
- For older kids: A piece of fruit and some cookies, or fruit yoghurt.
Tip: Keep portions small to avoid spoiling their appetite for dinner.
Dinner
Dinner should be nourishing but not too heavy, especially for younger kids.
- 1-Year-Olds: A few bites of soft pasta with tomato sauce, a small piece of steamed broccoli, and some shredded chicken.
- 3 to 5-Year-Olds: A child-sized portion of spaghetti Bolognese, with grated cheese and a couple of cucumber sticks or cherry tomatoes on the side.
Tip: Don’t stress if dinner is small. Children often eat earlier in the day and naturally taper off as bedtime approaches.
So… How much is enough?
Here’s a trick: Your child’s stomach is about the size of their fist. Crazy, right? That’s why it’s better to serve small portions and let them ask for more if they’re hungry.
A balanced plate can look like this:
- Half the plate: Fruits or veggies.
- One-quarter: Grains (like pasta, rice, or bread).
- One-quarter: Protein (like chicken, fish, or beans).
Tips for a healthy relationship with food
- Let them decide when they’re full
If they say “I’m done,” listen. Teaching them to trust their body’s signals will benefit them throughout their lives. - Make food fun
Play with shapes, colors, and textures. Let them dip, build, or even “design” their own meals. - Don’t stress over picky eating
Trust me, we’ve all been there. Keep offering a variety of foods, and remember: it’s a phase. - Get them involved
My kids love helping in the kitchen, even if it’s just stirring something or washing veggies. It makes them excited to try what they helped make. - Be the example
If they see you enjoying your veggies, they’ll want to join in too (even if it’s just to copy you).
What if my child isn’t eating “Enough”?
It’s important to remember that kids are good at self-regulating their intake. Some days they’ll eat like they’re bottomless pits xD, and other days they’ll seem to survive on a bite of toast, we have this too! Trust their instincts.
If you’re concerned about growth or nutrition, keep track of what they eat over a week (rather than a single day) and consult with your pediatrician or a dietitian. We, as adults, don’t always have the same exact appetite every day, remember this!
Building a balanced diet for your little one doesn’t have to be stressful. By regularly offering a mix of nutritious foods, you are helping your child develop a healthy relationship with food that will last a lifetime.
Lots of love,
Sarah
