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Eating Habits and Portion Size

Over the years the amount of food we eat at each meal, or snack time has got much bigger. This is part of the reason that more people are overweight.

It can be hard to know how much food is enough for ourselves and our children to eat. Also there are so many drinks to choose it can be hard to know what is best for your children.

A healthy, balanced diet means not only eating the right types of food and drink, but also eating them in the right amounts. How much a child needs will vary with age, body size and how active they are.

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Portion Sizes

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. This is normal behaviour.

As long as they are having a varied diet and growing well, it is likely that they will be meeting requirements.

Use ‘child sized’ bowls and plates. Give servings about the size of their clenched fist.
Your child does not have to finish everything on their plate.
Give your child less rather than more to start with – they can always ask for second helpings.
Be careful of pre-packaged portions. Most processed foods are sold in adult sizes so a child will not need the full portion.

It takes about 20 minutes for the brain to send signals that you are full, by eating slowly children will learn to recognise when they are full.

Developing Good Eating Habits

Children need a varied and balanced diet to provide energy and nutrients for growth, development and activity. There are ways you can encourage your child to eat what they need and stop when they are full;

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

At meal times try not to offer your child foods you know they will eat or extra snacks. This can get in the way of your child’s eating instincts. If they are well and have bags of energy, then they are likely to be getting it right for themselves.

Stay calm and avoid persuading children to eat when they are not too bothered.
Let children eat at their own pace.
Don’t present sweeter foods as a ‘reward’ or bribe.
Set a good example yourself by eating well.

If you still feel worried you can contact us on the number below for reassurance and support.

Family Mealtimes

Try to make your family mealtimes happen at regular times. Eat together as a family whenever you can, this helps model good eating behaviour and gives the opportunity to spend time together.

Make mealtimes TV, screen and phone free. This gives the chance to share family time and also allows the children to notice when they are getting full.
Don’t force your child to clear their plate. If they say they’re full, they probably are full!
If a child says they are hungry in between meals and snack times e.g. whilst you are cooking a meal, try giving them a glass of water. This will help to fill them up for a short time and prevent them ruining their appetite.

The average size of a UK dinner plate has grown by about 5cm since the 1950's

Food Groups

We can divide the foods we eat into 5 main food groups.

For a healthy and balanced diet, try to choose a variety of different foods from each of the groups. This way you get the wide range of nutrients needed to stay healthy.

Proteins include beans, pulses, fish, eggs, nuts and meat.

Try to eat more pulses, such as beans, peas and lentils. These are good alternatives to meat because they're lower in fat and higher in fibre and protein.

Try to eat 2 portions of fish per week, one of which is oily such as salmon or mackerel.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Snacks including chocolate, cakes, biscuits, sugary soft drinks and ice cream are not needed in our diet, so should be eaten less often and in smaller amounts.

Drinks

Drinking lots of fluids is an important part of keeping well. Drinking can help with portion control. It is easy to mistake feeling thirsty for feeling hungry. The key is to offer drinks regularly throughout the day.

Children should aim for six to eight cups or mugs per day. The amount per cup depends on the age of the child:

Under 5 years - 120-150ml cup
6 years and above - 250-300ml cup

Tap water is the best way to keep hydrated.

If children have been used to juice or squash being added to water, you could try;
- Slowly reducing how juice much you add.
- Try using a new water bottle or cup to tempt them.
- Try putting a small amount of fresh fruit into water for added flavour.
Milk contains valuable vitamins and minerals.

Babies
- For the first six months babies are entirely dependent on breast or formula milk.
- From six months of age babies begin to include solid food in their diet. It is important that from this time the amount of milk drunk is reduced. If not it will affect their appetite – as too much milk is as filling as a meal.
- Until babies are a year old they only need breastmilk, formula milk or water to drink.
- If you are formula feeding there is no need to use follow-on milks. By one year of age your baby can make the change over to full fat cow’s milk.
Older children
- Between the ages of 1-3 children should have just over half a pint of milk (300mls) to drink a day. This should be drunk from a from a ‘free flowing’ cup.
- From around 2 years, children who eat a varied diet can have semi-skimmed milk.
Many children and adults continue to enjoy milk and this is a good thing. Remember it is more of a snack than a drink.
Many drinks like squash, milkshakes, smoothies, fizzy drinks and hot chocolates all contain added sugar. Sweet and sugary drinks can easily push up our sugar intake. For example;
- A 200ml glass of regular Cola contains around 5 sugar cubes.
- A 200ml glass of Blackcurrant squash contains 4 sugar cubes.
Sugary drinks can cause teeth decay and ‘confuse’ our appetite making us feel full when we are not, and making our blood sugars spike and then fall. This causes us to feel tired and hungry. It is important these drinks are just a very occasional treat.

The government guidelines say;
- Children aged 7 to 10 should have no more than 24g of sugar a day (6 sugar cubes).
- Children aged 4 to 6 should have no more than 19g of sugar a day (5 sugar cubes).
- There's no guideline limit for children under the age of 4, but it's recommended you do not give them sugar-sweetened drinks.
Energy drinks contain high levels of sugar. They also contain high levels of caffeine - often twice the amount found in a strong cup of coffee.

This can cause many health and wellbeing problems including;
- High blood pressure
- Irregular heart beats
- Anxiety
- Hyperactivity
- Stomach aches.
Energy drinks do not provide any helpful vitamins and minerals so are best avoided by everyone – especially children and young people.

Who Can Help?

If you are concerned about your child’s weight or eating habits and feel you need support then you can contact the Healthy Child Programme by calling Just One Number on 0300 300 0123 or texting Parentline on 07520631590. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.

If you are 11-19 you can text ChatHealth on 07480635060 for confidential advice from one of our team.

Alternatively you can go to see your GP to discuss concerns.

To speak to other Norfolk parents and carers, you can join our online community forum below.

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Eating Habits and Portion Size