You are not alone in wondering "What is a normal portion for a child?". Perhaps you have compared with other children and thought "Is my child eating too little, or too much?". It is often a balance between worry and hope that the child is getting enough, But what is considered "normal" is not so easy to define.
Every child is unique, and their food preferences vary over time. Sometimes they gobble up everything they are served, and other times they can barely touch their food. But that's just how children work. – and that's exactly how it should be.
Is there a normal children's portion?
The short answer is: no. Children's appetite is affected by several factors, and their needs can change from day to day. Here are some examples of what can affect your child's food intake:
- What stage of development they are in
- If they are sick or teething
- Growth spurts that increase energy needs
- Activity level
- Child's size
This means that your child's appetite may vary greatly, but it's nothing to worry about as long as your child is alert and feeling well.
Focus on the big picture over time
It's easy to get caught up in the idea that every meal has to be "perfect" and exactly the right amount. But what really matters is the overall picture over time. Think about food intake over a week rather than a day or meal. Children are incredibly good at regulating their own food intake, based on their unique needs, even if that means sometimes eating only pasta for one meal or skipping another altogether. A few days later, they may eat large amounts at another meal.
It is not uncommon for children to eat more than their parents think. Many are small babies, some children eat little but often and still get enough. As long as your child is alert, follows their weight curve and seems to be doing well, they are probably getting the nutrition they need.
Intuitive eating – let the child lead
Children have a natural ability to regulate their food intake from birth. When babies are breastfed, they control how much they eat, and the same is true for bottle-fed babies as long as they are fed responsively. This ability to regulate food intake follows them as they develop, and it is this ability that bottle-feeding (BLW) helps to preserve.
With finger foods, the child can decide for themselves whether to eat or not. Learning to eat intuitively is an important part of creating a positive relationship with food, something we want children to carry with them into adulthood.
It is also good to try to guide children to eat from their body's signals. This works with slightly older children who can communicate verbally. For example, "how does your stomach feel, is it empty?" "Are you full, or do you want more food?"
Tips for starting with finger food
Starting solid foods can feel like a big milestone, but it's important to remember that every baby is different. Here are some tips for getting started with finger foods:
- Start slowly: Offer a small piece of food at a time instead of setting out a whole plate, which can be overwhelming.
- Increase the amount gradually: Don't feel pressured to give large amounts of food at first. It's perfectly okay to let food intake grow gradually.
- Find your child's rhythm: Some children prefer to eat at all meals right away, while others need more time. Adapt the introduction of solid foods to your child's needs.
- Use a good chair: Make sure your child has a safe chair with footrests and a stable tray, so they can explore their food in peace and quiet.
How much food should a baby eat?
It is impossible to set an exact portion size chart for each child because their needs vary so much. The most important thing is to listen to your child and not feel pressured to serve specific amounts at each meal. Sometimes your child will eat almost nothing, and sometimes they never seem to get enough.
Try not to focus too much on individual meals – instead, ensure that the child gets a varied diet over time.
How to tell if your baby is full. Signs to look out for:
- Throwing food
- Shows disinterest
- Jasper
- Crying or being upset
- Turns head away
- Playing with the plate
Support your child's intuitive eating
Every child is unique and has their own needs, and it is important to trust the child's ability to eat intuitively. By supporting this way of eating, we can help children develop a healthy relationship with food, free from pressure and demands.
If you are unsure about your child's food intake or how much your child should eat, it can always be a good idea to talk to the BVC for advice and guidance.
/Elin Oresten
Lic. nutritionist and founder of Knatteplock.
