Supplementary tables

Recommended number of servings and portion sizes for children by WHO

Recommended number of daily servings and portion sizes: Breads and cereals

Breads and cereals

(Examples of one serving)

Age/Portion size (grams)

3–6 years

7–18 years

Rice

65–80 (cooked weight)

80–120 (cooked weight)

Potatoes (including sweet potatoes and yams)

Mashed, boiled, croquettes

80–95

84-98

Jacket

100-120

112-170

Chips, roast, other potatoes cooked in fat

70-80

70-84

Bread and cereal

Sliced bread, rolls, baguettes

40-60

56-70

Pasta

Macaroni, spaghetti or noodles

75-95 (cooked weight)

100-180 (cooked weight)

Recommended number of daily servings and portion sizes: Fruit and vegetables

Vegetables and fruits

(Examples of one serving)

Age/Portion size (grams)

3–6 years

7–18 years

Vegetables

Peas, green beans, sweet corn, carrots, cauliflower, broccoli

35-50

56-70

Cabbage, spinach, spring greens and other leafy vegetables

45-50

72-56

Baked beans, tinned tomatoes

60-80

70-84

Salad vegetables

40-50

42-56

Vegetable soup

150-170 (1 cup)

200-300

Fruit

Apples, pears, orange, large bananas

50-100 (1/2 -1 fruit)

50-100 (1/2 -1 fruit)

Nectarines, mandarins, etc.

50-100 (1/2 -1 fruit)

100-200 (1-2 fruits)

Soft fruit, plums, strawberries

50–70 (1⁄2–1cup)

56-70

Fruit salad

40-70

40-70

Stewed fruit: apples, gooseberries

50-100 (1/2-1 fruit)

56-100

Recommended number of daily servings and portion sizes: Meat, fish, poultry and alternatives

Meat, fish, poultry and alternatives

(Examples of one serving)

Age/Portion size (grams)

3–6 years

7–18 years

Red meat (roasted): lamb, beef, pork

40–50*

42-56*

Liver

60

70

Cooked fish

50-70

90-160

Cooked dried peas, beans or lentils

200 ml (1 cup)

250 ml (1 cup)

Nuts or seeds

75g – 100 ml (1/2 cup)

125 ml (1/2 cup)

*Weight of meat can be reduced proportionately if adding another protein based food such as beans

Recommended number of daily servings and portion sizes: Milk and milk products

Milk and milk products

(Examples of one serving)

Age/Portion size (grams)

3–6 years

7–18 years

Low-fat milk

100 ml (1/2 cup)

200 ml (1 cup)

Custard

40-50

84-98

Low-fat yogurt

100 ml (1/2 cup)

175 ml (3/4 cup)

Cheese

20

45