Portions Matter
We all have heard the term “portion distortion” as a description of how portions have been changed and distorted since the 1970’s. What is a proper portion for your child, grandchild, for you or your husband? There is no one size fits all. Remember we are each as different as our fingerprint and will need various amounts based on our body type, activity, and gender. Listed below are a few guiding principles.
One guideline or “Rule of Thumb” for children 1-4 years of age is to serve them 1 Tablespoon of each food group per age.
A 3 year old’s breakfast might look like this:
3 Tablespoons of scrambled eggs
3 Tablespoons of colorful diced fruit
½ piece of toast cut into triangles
½ cup milk
A 4 year old’s dinner might look like this: (4 T = ¼ cup)
¼ cup chopped chicken (with dipping sauce limited to 1 tablespoon)
¼ cup mashed potatoes
¼ cup green beans
¼ cup fruit salad with plain yogurt
* Young children these ages really do need snacks too, so don’t get nervous!
Did you know?
- Daily calorie intake for a weight challenged 8 year old girl = 1200 calories.
- Calories in a cheeseburger children’s meal with milk = approximately 600 calories, which is 50 % of her calorie needs for the day!
- Calories in a home cooked dinner for an 8 yo sedentary girl should be = 450 calories.
Approximately 445 Calorie Dinner Example for 8 yo sedentary girl:
- 2 oz. of baked chicken (chicken leg) = 100 calories
- ½ cup corn = 80 calories
- ½ cup green beans = 25 calories
- 1 ¼ cup fresh fruit = 75 calories
- 1 cup low fat milk = 120 calories
- 1 tsp. butter = 45 calories
- Age, Gender and Physical Activity Level3
- (An individual’s calorie needs may be higher or lower than these average estimates)
Gender |
Age (years) |
Sedentary |
Moderately Active |
Active |
Child (Male and Female) |
2-3 |
1000-1200c |
1000-1400c |
1000-1400 c |
Female |
4-8 |
1200-1400c |
1400-1600c |
1400-1800c |
|
9-13 |
1400-1600c |
1600-2000c |
1800-2200c |
|
14-18 |
1800c |
2000c |
2400c |
|
19-30 |
1800-2000c |
2000-2200c |
2400c |
|
31-50 |
1800c |
2000c |
2200c |
51+ |
1600c |
1800c |
2000-2200c |
|
|
|
|
|
|
Male |
4-8 |
1200-1400c |
1400-1600c |
1600-2000c |
|
9-13 |
1600-2000c |
1800-2200c |
2000-2600c |
|
14-18 |
2000-2400c |
2400-2800c |
2800-3200c |
|
19-30 |
2400-2600c |
2600-2800c |
3000c |
|
31-50 |
2200-2400c |
2400-2600c |
2800-3000c |
|
51 |
2000-2200c |
2200-2400c |
2400-2800 |
- Sedentary = Day to day life activity
- Moderately active = Physical activity equivalent to 1.5 to 3 miles per day at 3-4 miles per hour in addition to light physical activity associated with day to day life.
- Active = Physical activity equivalent to 3-4 miles per day at 3-4 miles per hour, in addition to the light physical activity associated with day to day life.
*These calories are not appropriate for women pregnant or breastfeeding.
3Dietary Guidelines for Americans 2012. Chapter 2
Monday we will discuss another practical method for estimating proper portion sizes.