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1
Good food choices and portion sizes for 1-4 year olds
Acknowledgements
First Steps Nutrition Trust would like to thank Lizzie Vann for
supporting the work of First Steps Nutrition Trust.
Edited by Wordworks.
Design by Sally Geeve.
Photo resources
For more information about photo resources for different age
groups of children and young people, see the website
www.firststepsnutrition.org
www.firststepsnutrition.org
E: helen@firststepsnutrition.org
Introduction
What is in this guide? How have the portion sizes
This guide provides a visual resource to support all been calculated?
those who look after and support children aged 1-4 The portion sizes in this guide have been estimated
years to eat well. Eating well in the first five years of from balanced menu plans that meet the average
life is essential for growth and physical and mental energy and nutrient needs of children aged 1-4
development, as well as for a childs future health. years. The portion sizes are average amounts and
Encouraging good eating habits in the early years some children will want to eat more, and some less
will contribute to a lifetime of good food choices. than this. However, it is useful to have an idea of
This good food choices and portion size guide the sorts of portion sizes that can form the basis
provides some simple ideas for the balance of of meals for children of this age, bearing in mind
different meal components that will meet the that some children may want seconds and that
energy and nutrient needs of children in this age children should be allowed to eat healthy food to
group. Some simple food-based recommendations appetite.
for each food group are given, followed by photos
showing appropriate portion sizes for 1-4 year olds. How can this guide be used?
Good meal choices, with appropriate portion sizes, for This guide can be used to support catering staff in
1-4 year olds can be found in the following resources, early years settings where groups of children eat, to
produced by First Steps Nutrition Trust: help them consider the amounts of foods they cook
and serve.
Eating well recipe book
The resource can also be used with families, to
Eating well: Packed lunches for 1-4 year olds help them consider the sorts of foods and amounts
Eating well: Vegan infants and under-5s. of foods that are appropriate for their pre-school
For more information, see page 6. children, and the photos may also encourage a
wider variety of foods to be offered.
We hope the resource will also help families
who may not have English as a first language, to
accustom themselves to the names and appearance
of common foods served in UK settings.
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FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
Where can I find out more information about eating well for
children aged 1-4 years?
There are national good practice guidelines to support children aged 1-4 years to eat well in early
years settings in the UK.
Scotland Wales
The most recent guidance comes from Scotland. For Wales, Food and health guidelines for early
Setting the table: Nutritional guidance and food years and childcare settings can be found at:
standards for early years childcare providers in http://gov.wales/docs/phhs/publications/
Scotland is available at: foodandhealth/090414guidelinesen.pdf
http://www.healthscotland.com/uploads/
documents/21130-SettingtheTable_1.pdf Northern Ireland
For Northern Ireland, Nutrition matters for the
England early years: Guidance for feeding under fives in
For England, Voluntary food and drink guidelines the childcare setting can be found at:
for early years settings in England, produced in www.publichealth.hscni.net/publications/
2012, can be found at: nutrition-matters-early-years-guidance-feeding-
www.childrensfoodtrust.org.uk. under-fives-childcare-setting
This includes practical photographic resources For other useful resources to support eating well
showing example meals and snacks that meet for this age group, see For more information on
current guidance. Seasonal menu plans and page 43.
recipes can also be downloaded from the same
website.
5
5-11 year old
r aged 12-18
FIRST STEPS NUTRITION TRUST Adult, or teenage www.firststepsnutrition.org
Other resources from First Steps Nutrition Trust Adult, or teenager aged 12-18 5-11 year old
Eating well
recipe book
18 19
18 19
es
Packed lunch
Eating well: year olds
Boiled egg, cheese cubes, toast slices
V
and broccoli spears, and raisins
for 1-4
1 boiled egg, shelled and sliced DRINK
A small matchbox-size piece (20g) hard Serve water with the packed
cheese or Edam cheese, cubed lunch shown on the left.
1 slice wholemeal bread, toasted and
sliced
2 or 3 broccoli spears, cooked
1 tablespoon (20g) raisins
Eggs are a cheap, easy and very nutritious food, and a great lunch
box addition for young children. Eggs provide protein, iron, zinc,
phosphorus, selenium, antioxidants, vitamins A and D, riboflavin,
iodine, choline and many other nutrients.
KEY: DF = Dairy-free EF = Egg-free GF = Gluten-free V = Suitable for vegetarians V V = Suitable for vegans
= 40p to 69p = 70p to 99p = 1.00 to 1.30
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FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
and under-5s
SAVOURY
ME AL
Black-eyed
bean chilli 97
This recipe with yello 1-4
makes 4
portions w rice an years
Black-eyed of about d roasted
bean chil
li
100g chil
li, 60g rice vegetabl
Ingredien
ts Yellow rice
and 40g
vegetable es
1/2 tab s.
lespoon veg Ingredien
etable oil ts Roasted
1 teaspoo 80g basma vegetable
n garlic pas ti rice Ingredien s
te ts
1 small onio 160ml wat
n, peeled er 1/2 me
and finely dium cou
1 small (20 diced 1
0g) can cho /2 tablesp and cut into rgette, trimmed
tomatoes pped oon dairy-fr small piec
1/2 teas ee fat spre 5 es
poon turm ad medium
1/2 teas eric mushroom
poon mild 1/2 me s, halved
chilli pow 15g raisins dium onio
1/2 tab der or sultana n, peeled
lespoon cide s, choppe into chunks and cut
r vinegar d
1 large (40 Method 1/2 sma
0g) can blac ll red pep
drained (dra k-eyed bea de-seeded per, cored,
ined weight ns, 1. Brin and cut into
240g) g the wat
er to boil 1/2 sma chunks
the ingredie . Add all ll yell ow
Method nts. de-seeded pepper, core
2. Reduce and cut into d,
1. In a larg the heat,
simmer for cover and 1/2 teas chunks
e pot, hea 20 minute poon drie
fry the gar t the oil the rice is s or until d mixed her
lic paste and and tender and 1/2 tab bs
for 5 min onions has been the liquid lespoon veg
utes until absorbed. etable oil
almost soft the onions are
ened.
2. Add the Method
tomatoes,
and vinegar chilli pow 1. Heat the
and then der
with the lid simmer oven to 180
on for 10 Gas 4. C / 350F
3. Add the minutes. /
beans and 2. Place the
further 5 cook for a vegetables
to 10 min tray, sprinkle on a baking
utes. on the mix
and drizzle ed
with the oil. herbs,
3. Roast for
20 to 25
tender. minutes unt
il
In preparation
Eating well:
The pre-school years Eating well:
the pre-school years
A practical guide for those supporting children
aged 1-4 years to eat well
7
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
Plate
Width: 20cm
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FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
Bowl
Width: 12cm Depth: 4cm
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FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
Foods from this group All types of bread Look for lower-salt breads.
should be offered at wholemeal, granary, brown,
every meal, and can be wheatgerm, white, multigrain,
useful foods to offer as soda bread, potato bread,
part of snacks. chapattis, naan bread, rotis,
rolls, bagels, pitta bread, wraps
These foods should make and tortilla
up about a third of the
food served each day. Potatoes or sweet potatoes Processed potato products like
boiled, mashed, baked or waffles or smiley faces should be
wedges avoided.
Rice brown and white rice Avoid fried rice or flavoured dried
rice in packets.
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FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
BREAD
White toast 1 slice 25g Wholemeal bread 1/2 bread roll 25g
French bread 30g White pitta bread 1/2 pitta bread 30g
Wholemeal pitta bread 1/2 pitta bread 25g Bagel 3/4 bagel 30g
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 11
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
BREAD
12 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 13
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
14 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 15
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
BREAKFAST CEREALS
Puffed wheat 15g and 100ml milk Shredded wheat 1 bisk 12g and 100ml milk
Weet bisks 20g and 100ml milk Porridge made with milk 100g
Made from 15g porridge oats and 100ml milk
Porridge made with soy milk alternative 100g Ready brek 100g
Made from 15g oats and 150ml unsweetened fortified soy milk alternative
16 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
Offer different fruits and All types of fresh, frozen and Avoid vegetables canned with
vegetables at meals and canned vegetables for added salt and sugar.
snacks. example, broccoli, Brussels
sprouts, cabbage, carrots, Do not overcook fresh vegetables,
1-4 year olds should be cauliflower, courgette, green and dont cut them up a long time
encouraged to taste at beans, kale, mushrooms, before cooking and leave them in
least five different fruits parsnips, peas, peppers, water, or cook them early and re-
and vegetables a day. pumpkin, red cabbage, squash, heat before serving. These practices
spinach, swede or turnip all reduce the vitamin content.
Aim for 40g portions of
vegetables and fruits for All types of salad vegetables
all 1-4 year olds at meals for example, lettuce,
and snacks. watercress, celery, cucumber,
tomato, raw carrot, raw
pepper, radish or beetroot
Dried fruit such as raisins, Avoid dried fruit with added sugar
dried apricots, dates, and vegetable oil.
dried figs, prunes
Serve dried fruit with meals and not
as snacks.
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FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
18 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 19
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
Turnip 40g
20 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
OTHER VEGETABLES
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 21
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
22 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 23
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
Pear 1/3 pear 40g Pears, canned in juice, served without juice 40g
24 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
BERRIES
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 25
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
Mandarins, canned in juice, served with juice 70g Mandarins canned in juice, no juice 40g
26 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
STONE FRUIT
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 27
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
OTHER FRUIT
Fresh pineapple 40g Pineapple canned in juice, served with juice 70g
28 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
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FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
Energy 66 45 33 27 13
(kcal) per 100ml
30
FIRST
FIRST STEPS
STEPS NUTRITION
NUTRITION TRUST
TRUST www.firststepsnutrition.org
www.firststepsnutrition.org
Unsweetened calcium-fortified soy milk alternative Children should be discouraged from drinking too
is the most cost-effective and easily sourced milk much milk if this means they have less appetite for
alternative, but all the alternatives are lower in a good range of foods at meal times, so it is worth
energy than full-fat milk. If these alternatives are considering the impact of using milk alternatives
used, care has to be taken that the diet is sufficiently which have low energy density.
energy-dense. Unsweetened fortified coconut and
Animal milk is also a good source of iodine and it is
almond milks are more expensive alternatives and a
not known how much, if any, iodine is in these milk
significantly greater volume of almond milk is needed
alternatives.
to provide the same amount of energy as soy milk
alternative. If children are being given a vegan diet, it is important
that care is taken that all nutrient needs are met. For
Coconut milk is typically not fortified with riboflavin.
more information on this, see our resource Eating
Oat milk, coconut milk and almond milk alternatives well: vegan infants and under-5s at
are all low in protein. www.firststepsnutrition.org
The glasses of milk below all provide the same amount of energy (calories).
Oat milk
75ml
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FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
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FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
CHEESE
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 33
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
YOGHURT
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Main meals should always Meat all types including Avoid processed meat and fish
contain an item from this beef, lamb, pork, chicken and products that are high in fat
group. turkey and salt, such as crumb-coated
products, burgers, pies, sausages
Foods in this group are and canned meats.
high in iron and zinc
and can also be usefully Fish includes: If you are buying fish from a
served as part of snacks, white fish such as cod, supermarket, look for the blue
for example as sandwich haddock, coley and white and white logo of the Marine
fillings. fish varieties from sustainable Stewardship Council, which
fish stocks such as pollack guarantees sustainability.
and blue whiting
oil-rich fish such as herring Make sure fish dishes are free of
and mackerel, salmon, trout, bones.
sardines, sprats or pilchards.
Canned tuna does not count
as an oil-rich fish but is a
good source of nutrients.
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FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
MEAT
36 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
FISH
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 37
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
EGGS
38 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
PULSES
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 39
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
PULSES
40 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed 41
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org
MEAT ALTERNATIVES
42 The photos show various types of foods to illustrate amounts, but carers should ensure that foods are cut up appropriately where needed
so that they are not a choking hazard.
FIRST STEPS NUTRITION TRUST www.firststepsnutrition.org