Healthy Eating for Children: Portion Control is Key

Sheryl Birch | April 19, 2013

Parents play a key role not only in making healthy choices for their children but also in teaching children how to make healthy choices for themselves. One of the best ways you can help your child maintain a healthy diet is to educate them on portion control. This lesson will help your child make better choices when eating at school, choosing an afternoon snack, or picking a meal from the fast-food menu.

Getting your little ones to learn about portion control is the first step in empowering them to take control of their health at an early age. Portion control requires planning meals in advance and understanding how much of each food group your child should be consuming.

Encouraging good eating habits begins with filling your kitchen with a variety of nutritious foods. Finger foods such as apple slices, bananas or carrot sticks are healthy alternatives for afternoon snacks.

As you plan meals and snacks, keep in mind this recommended daily guide to portion size:

Grains

Ages 4-6: 4-6 servings daily

Ages 6-11: 6-9 servings daily

1 slice of whole-grain bread, 1 cup ready to eat cereal, ½ cup cooked rice or pasta = 1 serving

Vegetables

Ages 4-6: 2 or more servings daily

Ages 6-11: 3 or more servings daily

1 cup of raw or ½ cup of cooked vegetables = 1 serving

Fruits

Ages 4-6: 2 servings daily

Ages 6-11: 2 to 3 servings daily

1 cup of fresh fruit or ½ cup canned fruit = 1 serving

Dairy

Ages 4-6: 2 servings daily

Ages 6-11: 2 or 3 servings daily

1 cup of milk or 6 ounce container of yogurt = 1 serving

Protein

Ages 4-6: 2-3 servings daily

Ages 6-11: 4 to 6 servings daily

1oz. of cooked meat or cheese, 1 Tbsp. peanut butter, 1 egg, ½ cup beans = 1 serving

Unhealthy portion sizes are closely linked to childhood obesity and a number of other health-related problems such as heart disease, diabetes, high blood pressure and arthritis. Eating nutritious foods in moderation may help lower the risk of your child having these health complications in the future.

Another way to help children make wise food choices is to set a good example for them to follow. If parents include a healthy diet as a part of their daily lifestyle, children are more likely to adopt the same lifestyle as they get older. A few simple steps on your part can help your child learn eating habits that will last for a lifetime.

Shelleyanne E. Giddings, M.D. joined Kelsey-Seybold Clinic in 1991. She is certified by the American Board of Pediatrics and cares for her patients at The Cinco Ranch Clinic.

Tags: Healthy Eating for Children, Kelsey-Seybold Clinic, The Cinco Ranch Clinic