recommended intake for children · 2016-04-15 · 1 recommended intake for children this leaflet is...

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Recommended Intake for Children

This leaflet is intended for parents or carers of children and contains information on healthy eating and appropriate portion sizes

for children and young people. It is a first-line advice sheet which may be issued by doctors, practice nurses, health visitors,

school nurses, Change4Life advisors, Children’s Centre Staff and dietitians.

Introduction

Children require a varied and balanced diet to provide energy and nutrients for growth, development and activity.

The Eatwell Plate below represents a balanced diet and it is applicable to children over 5 years, adolescents and adults. Guidelines for

younger children are also based on this, although the healthy eating principles are less strictly enforced in this age group.

A routine is very important. A child should be offered regular meals and snacks, rather than giving food whenever they ask.

Eatwell Plate

Public Health England in association with the Welsh Government, the Scottish Government and the Food Standards Agency in Northern Ireland

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Getting the Balance Right

Food Group Foods included Main nutrients supplied

Recommended frequency (see table below and separate sheets for age-appropriate portion sizes)

Bread, rice, potatoes, pasta and other starchy foods

Bread, chapatti, breakfast cereals, rice, couscous, pasta, millet, potatoes, yam and foods made with flour such as pizza bases, buns, pancakes

Carbohydrate B vitamins Fibre Some iron, zinc and calcium

Serve at each meal / snack if required Note: If excessive weight gain is a concern then snacks may need to be limited

Fruit and vegetables

Fresh, frozen, tinned and dried fruits and vegetables, unsweetened fruit juice

Vitamin C Phytochemicals Fibre Carotenes

Offer a variety at each meal Aim for 5 servings per day Note: Fruit juice can be counted as a portion once per day. For under 5’s this should be diluted with at least half water.

Milk and dairy foods

Breast milk, formula milk, cow’s milk, yoghurts, cheese, calcium enriched soya, oat and rice milks, tofu Note: Rice milk is not suitable for children under 5 years

Calcium Protein Iodine Riboflavin

3 servings per day. Note: Semi-skimmed milk can be used after 2 years and skimmed milk can be used after 5 years if growth is good.

Meat, fish, eggs, beans and other non-dairy sources of protein

Meat, fish, eggs, Quorn, pulses, dhal, nuts, seeds

Iron Protein Zinc Magnesium B vitamins Vitamin A Omega 3 long chain fatty acids: EPA and DHA from oily fish

2-3 servings per day Fish should ideally be offered twice per week (at least one serving should be oily fish) Note: Vitamin C helps the body absorb iron from foods, so ensure that some fruit or vegetables are included with these foods

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Food Group Foods included Main nutrients supplied

Recommended frequency (see separate sheet for age-appropriate portion sizes)

Foods high in fat and/or sugar

Butter, margarines, cooking oil Cream, salad oils, mayonnaise, chocolate, confectionary, jam, sugar, syrup, crisps and other high fat savoury snacks

Some foods provide: Vitamin D & E, omega 3 fatty acids

Small amounts of spreads and unsaturated oil can be given daily, but keep other foods from this group to a minimum. These foods can be a useful source of energy but they only contain small amounts of the other nutrients needed for health. Note: If excessive weight gain is a concern these foods may need to be limited

Fluid All drinks including water, milk (see dairy section), squashes, juices and hot drinks

Water Fluoride in areas with fluoridated tap water

6-8 drinks per day and more in hot weather or after extra physical activity Note: Sugary drinks should be discouraged from both a healthy eating and dental health aspect. Soft drinks containing artificial sweeteners should be limited to meal times as the acid in them can cause dental erosion. All squash and juice should be well-diluted for under 5’s e.g. 1 part squash to 10 parts water

Vitamin and mineral supplements

A vitamin A & D supplement is recommended routinely up to 5 years of age – from 6months of age in breastfed children or when the child is having less than 500ml formula milk per day. Folic acid is recommended for adolescent girls who could become pregnant. Vitamin D is recommended for pregnant teenagers.

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Food Groups and Number of Portions per Day – see individual age reference sheets for pictures / information re: portion sizes

Food Group Age 1-3 years Age 4-6 years Age 7-10 years Age 11-14 years

Bread, rice, potatoes, pasta and other starchy foods

6

6

6

7

Fruit and Vegetables

5

5

5

5

Milk and Dairy Foods

3

3

3

3

Meat, fish and other non-dairy sources of protein

2

2

3

3

Fats and sugars

3

3

3

3

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Portions Although the principles of healthy eating are similar for adults and children, children do not require the same size portions as adults. They have smaller bodies and stomachs and their portions should reflect this. At different ages, children will require different amounts of food to meet changing energy and nutrient requirements. They may eat varying amounts from day-to-day, particularly younger children, but this is normal behaviour and as long as they are having a varied diet and growing well, it is likely that they will be meeting requirements.

Tips for controlling portions

Be careful of pre-packaged portions. Most processed foods are sold as adult portions so a child will not need the full portion.

Try using a smaller plate or bowl for your child. This will make it easier to offer “child-size” portions.

Try to have regular meal and snack times. If a child says they are hungry in between these e.g. whilst you are cooking a meal, try giving them a glass of water rather than an extra snack to keep them going until the mealtime. This will help to fill them up for a short time. It will also stop them overeating and prevent them ruining their appetite for the meal.

Give your child less rather than more to start with – they can always ask for second helpings. This way you’ll have less waste and they won’t eat too much.

As it takes approximately 20 minutes for the brain to send signals that you are full, it is a good idea to encourage your children to eat slowly as this will allow them to recognise when they are full.

Try to have mealtimes without the television switched on. If your child is watching television it can distract them and they may not notice the signals telling them they are full.

Never force your child to clear their plate. If they say they’re full, they probably are full!

Recommended portions The appendices linked with this resource are a rough guide for portion sizes at different ages. They are based on average requirements for a

specific age range. If your child is at the younger end of the range you may need to offer slightly smaller portions and similarly if they are at the

higher end of the age range, you may need to offer slightly larger portions. Also if your child is underweight or overweight, the portion sizes may

need to be increased or reduced accordingly.

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PALS

We offer a Patient Advice Liaison Service (PALS). This is a confidential service for patients and their families to help with any questions or concerns about local health services.

You can contact the service by direct telephone line on 01926 600054 or using the phone links which are available in both hospitals or calling in at the office located in the main entrance at Warwick Hospital.

If you have any queries about your diet, please contact us:

Dietetic Department Dietetic Department

George Eliot Hospital Warwick Hospital

Nuneaton Warwick

Tel 024 76865098 Tel: 01926 495321 Ext 4258

Author Registered Dietitian

Department Dietetics

Contact no 02476 865098/01926 495321 x4258

Published Sept 2013

Review Sept 2016

Version no 1

Our information for patients can also be made available in other languages, Braille, audio

tape, disc or in large print – please contact our PALS office.

As a key provider of healthcare and as an employer, the Trust has a statutory obligation to

promote and respect equality and human rights. This is set out in various pieces of

legislation including: Race Relations (Amendment) Act 2000, Disability Discrimination Act

(2005), Sex Discrimination Act (1975) and Age Discrimination Act (2006)

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Appendix 1: Age 1-3 years Expected meal pattern: 3 meals and 2-3 snacks plus milk. If you choose to include the foods below, suggested age-appropriate portion sizes are listed.

Foods Portions Example photos Bread ½ - 1 medium

slice (15 - 30g)

¼ - ½ bagel

Breakfast cereal

1 -1½ tablespoons cereal (10 - 15g)

½ - 1 wheat biscuits

Potato / rice / pasta

1 - 2 tablespoons mashed potato / cooked rice / cooked pasta (45- 90g)

1 - 2 small potatoes

6-8 chips (30-40g)

Fruit Note: as a general rule a child’s portion of fruit is the amount that fits in the palm of their hand

½ - 1 small piece (40 - 80g)

2 tsp raisins (15g)

105ml fruit juice (+ water to dilute)

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Vegetables 1 tablespoon (30g)


165ml whole or semi-skimmed milk

1 standard pot yoghurt (100g)

20g cheese

Meat / fish / egg / pulses etc

1 - 1½ tablespoons minced meat (30 - 45g)

½ chicken breast

1 slice cooked meat

1½ fish finger

½ sausage

2 tablespoons baked beans (75g)

¾ tablespoon houmous

70g fish or quorn pieces

½ - 1 egg

Fats and Sugars

1 level teaspoon butter / margarine (5g)

¾ teaspoon oil (3g)

1 teaspoon honey (10g)

Note: plates and bowls size 18cm / 7 ½ inches diameter (side-plate size)

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Appendix 2: Age 4-6 years Expected meal pattern: 3 meals and 1-2 snacks or milky drinks. If you choose to include the foods below, suggested age-appropriate portion sizes are listed.

Foods Portions Example Photos Bread 1 – 1 ½ slices

(30-40g)

Breakfast cereal

2 - 3 tablespoons cereal (20-30g)

1 - 2 wheat biscuits


2 - 3 tablespoons mashed potato (120g) / cooked rice (70g) / cooked pasta (60g)

3 small potatoes

10 chips (50g)

Fruit 1 medium / 2 small pieces (80-100g)

2 ½ tsp raisins (20g)

145ml fruit juice

10

Vegetables 1 ½ tablespoons (45g)


165ml semi-skimmed milk


20g cheese


2½ tablespoons minced meat (70g) 3/4 chicken breast

1 ½ slices cooked meat

2½ fish fingers

1 sausage


¾ tablespoon houmous


1 egg

Fats and Sugars

1 teaspoon butter / margarine (8g)

1 teaspoon oil (5g)

1 ½ teaspoons honey (15g)


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Appendix 3: Age 7-10 years Expected meal pattern: 3 meals and 1-2 snacks or milky drinks. If you choose to include the foods below, suggested age-appropriate portion sizes are listed.

Foods Portions Example Photos Bread 1 – 1 ½ slices

(30-40g)

Breakfast cereal

2 - 3 tablespoons cereal (20-30g)

2 wheat biscuits


3 tablespoons mashed potato(140g) / cooked rice (90g) / cooked pasta (65g)

3 small potatoes

12 chips (70g)

Fruit 1 medium / 2 small pieces (80-100g)

2 ½ tsp raisins (20g)

170ml fruit juice

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Vegetables 1 ½ tablespoons (45g)


190ml semi-skimmed or skimmed milk


20g cheese


3 tablespoons minced meat (85g)

1 chicken breast

2 slices cooked meat

3 fish fingers

1 ½ sausages


1 ¾ tablespoon houmous


1 egg

Fats and Sugars


1 teaspoon oil (5g)

2 teaspoons honey (20g)


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Appendix 4: Age 11-14 Expected meal pattern: 3 meals and 1-2 snacks or milky drinks. If you choose to include the foods below, suggested age-appropriate portion sizes are listed.

Foods Portions Example Photos Bread 2 slices (60g)

Breakfast cereal

3-4 tablespoons cereal (35g)

2 ½ wheat biscuits


4 ½ tablespoons mashed potato(200g) / cooked rice (115g) / cooked pasta (90g)

4 small potatoes

15 chips (90g)

Fruit 1 large / 2 ½ small pieces (150g)

3 tsp raisins (25g)

200ml fruit juice

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Vegetables 2 tablespoons (60g)


220ml semi-skimmed or skimmed milk

1 ½ standard / a large pot yoghurt (150g)

25g cheese


3 tablespoons minced meat (85g)

1 ¼ chicken breast

2 slices cooked meat

3 fish fingers

1 ½ sausages


1 ¾ tablespoon houmous


1 ½ eggs

Fats and Sugars


1 teaspoon oil (5g)

2 teaspoons honey (20g)

Note: plates and bowls size 18cm / 7 ½ inches diameter (side-plate size) For children over 14 years, adult portions sizes can mostly be used. However as calcium requirements for teenagers are higher than those recommended for adults, it may be necessary to include extra dairy foods / foods rich in calcium.

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Appendix 5: Family Portion Sizes

This information can be given to families to provide guidance regarding suitable portion sizes. It displays portions appropriate for age 1-60 years.

Weights or portions are exact and handy measures are approximate sizes – please weigh the portion if you are unsure.

All Plates / Bowls: size 18cm / 7 ½ inches diameter (small side plate size)

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Age 1-3 Age 4-6 Age 7-10 Age 11-14 Age 15-18 Age 19-60

Star

chy

Foo

ds:

Bre

ad /

Ric

e /

Pas

ta /

Po

tato

es

/ B

reak

fast

Ce

real

s e

tc.

Bread

30g / 1 medium slice

40g / 1 ¼ medium slices

40g / 1 ¼ medium slices

60g / 2 medium slices



Puffed Rice

15g / 1 ½ tablespoons






Wheat Biscuits

1

2

2

2 ½

2 ½

2 ½

Mashed Potato

90g / 2 tablespoons


140g / 3 tablespoons




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Boiled Potato

90g / 1 ½

150g / 3

150g / 3

210g / 4

210g / 4

210g / 4

Rice

45g / 2 tablespoons

70g / 3 tablespoons

90g / 4 tablespoons




Chips

40g / approx 8 chips






Pasta



65g / 3 tablespoons




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Age 1-3 Age 4-6 Age 7-10 Age 11-14 Age 15-18 Age 19-60 Fr

uit

an

d V

ege

tab

les

Sweetcorn

30g / 1 tablespoon



60g / 2 tablespoons


60g / 2 tablespoons

Plum

100g / 1

150g / 2

150g / 2

200g / 2 ½

240g / 3

240g / 3

Raisins

15g / 2 teaspoons

20g / 2 ½ teaspoons

20g / 2 ½ teaspoons

25g / 3 teaspoons

30g / 4 teaspoons

30g / 4 teaspoons

Apple

80g / ½ apple

110g / 1 small apple

110g / 1 small apple

150g / 1 medium apple

180g / 1 large apple

180g / 1 large apple

Fruit Juice

105ml

145ml

170ml 200ml

230ml

230ml

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Age 1-3 Age 4-6 Age 7-10 Age 11-14 Age 15-18 Age 19-60 M

ilk a

nd

Dai

ry f

oo

ds

Milk

165ml

165ml

190ml

220ml

270ml

250ml

Yoghurt

100g / 1 standard pot



150g / 1 ½ standard or

1 large pot


1 large pot


1 large pot

Cheese

20g

20g

20g

25g

30g

30g

20


Pro

tein

Fo

od

s

Minced Meat



85g / 3 tablespoons

85g / 3 tablespoons



Chicken Breast

45g / ½ breast

80g / ¾ breast

95g / 1 breast

105g / 1 ¼ breasts

130g / 1 ½ breasts

105g / 1 ¼ breasts

Cooked Meat

1 slice

1 ½ slices

2 slices

2 slices

2 ½ slices

2 ½ slices

Fish Finger

30g / 1 ½ fish fingers

60g / 2 ½ fish fingers

70g / 3 fish fingers




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Sausage

25g / ½ sausage

50g / 1 sausage

50g / 1 sausage

75g / 1 ½ sausages

100g / 2 sausages

100g / 2 sausages

Baked Beans

75g / 2 tablespoons 140g / 4 ½ tablespoons





Houmous

35g / ¾ tablespoon

35g / ¾ tablespoon

60g / 1 ¾ tablespoons

60g / 1 ¾ tablespoons

80g / 2 tablespoons

80g / 2 tablespoons

Fish

70g

125g

140g

160g

200g

180g

Quorn Pieces

70g

130g

150g

170g

210g

190g

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Age 1-3 Age 4-6 Age 7-10 Age 11-14 Age 15-18 Age 19-60 Fa

ts a

nd

Su

gars

Butter / Margarine

5g

8g

12g

12g

12g

12g

Oil

3g

5g

5g

5g

8g

8g

Honey

10g

15g

15g

20g

20g

20g

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Appendix 6: Daily Food and Drink Tracker

Did I keep to my plan today?

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Please circle day: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Food Group: Fruit and

vegetables

Starchy

foods (e.g.

bread, rice,

cereals,

potatoes,

pasta)

Dairy foods

(e.g. milk,

cheese and

yoghurt)

Meat and

vegetarian

alternatives

(e.g. fish,

eggs, pulses)

Fats (e.g.

spreads,

oils)

Extras

Recommended number of servings a day:

Food Amount

Bre

ak

fas

t

Lu

nch

Din

ne

r

Total

recommended intake for children · 2016-04-15 · 1 recommended intake for children this leaflet is...

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