Key Takeaways
- A toddler’s stomach is only the size of their fist. Small portions are best.
- Let your child decide how much they need; some days it’s a lot, some days it’s a little.
- Trust their “all done” signals. Toddlers know their own bodies.
Toddler portion size tips
Worried your toddler isn’t eating enough? Here’s a surprise: a toddler’s stomach is only the size of their fist! ✊ When we pile their plates high, it can feel overwhelming.
Here’s a fun way to visualise portions: think ping-pong ball of rice, golf ball of fruit, thumb-sized pieces of protein.
Let them decide how much of that small portion they need. Some days it’s everything. And some days it’s two bites. Both are normal!
Trust their “all done” signals. Toddlers are born knowing when they’ve had enough. We just need to listen. Small portions, big trust. Your toddler knows their body better than any chart or guideline ever will.
Are You Worried Your Toddler Isn’t Eating Enough?
A toddler’s stomach is only the size of their fist! When we pile their plates high, it can feel overwhelming.
If you’re dealing with a fussy eater or are concerned about portion size, here’s what Clemmie Pellew-Harvey recommends:
- Visualise portions: Think ping-pong ball of rice, golf ball of fruit, thumb-sized pieces of protein.
- Let them decide how much of that small portion they need. It may be all, or only two bites. Both are completely normal.
Toddler Serving Size Chart
There is no 'ideal' portion size for toddlers, they should be eating a balanced and healthy diet along with these portions of the four main food groups a day.
- 5-a-day: Fruit & vegetables
- 5-a-day: Starchy foods like bread, rice, potatoes, pasta.& breakfast cereal
- 3-a-day: Milk, cheese & yogurt (or calcium enriched soya alternatives)
- 2-a-day: Protein foods like meat, fish, eggs, nuts & pulses
For more info about portion sizes for your toddler visit the Infant and Toddler Forum here.
Portion Control Tips for Toddlers
Here are our top tips from Clemmie, an expert toddler nutritionist:
- Use child-sized plates and let them ask for seconds if hungry.
- Aim for 3 meals and 2–3 snacks per day, with a mix from all food groups.
- NHS resource: Healthy portion sizes for children
Portion Size FAQs
What is an average serving size for a toddler?
It can be helpful to think of a portion being as much as your toddler could hold in their fist for carbohydrate dense foods. Protein and fruit portions the size of the palm of their hand. Vegetable portions as much as their two fistfuls could hold.
Always serve your toddler a smaller portion than you think necessary as you can always offer more.
Can I overfeed my toddler?
If you do not allow your toddler to experience hunger and regulate their own appetite the messages from their brain regarding hunger and satiety can become very muddled.
Forcing, cajoling or bribing your toddler to take another mouthful or empty their plate does not set up a healthy relationship with food and can cause your toddler to consume more than their body actually requires. A cycle of over eating and not recognising satiety can begin to emerge.
How much food should a 2-year old eat?
Two-year olds require around 1,165-1,230 calories a day with 35% of calories coming from fat and about 14g of protein a day. This should consist of breakfast lunch and dinner with two healthy snacks in between as well as 200-300ml of milk.
How do you know when a toddler is full?
Toddlers and children are great at regulating their own appetites in accordance to their dietary needs so long as this is not interfered with by our own assumptions of thinking we know how hungry they might be.
Trust your toddlers response to food and mealtimes and offer a miniature version of the meal at snack time if it has been refused earlier, rather than an exciting snack which may entice your toddler to deliberately skip or refuse meals in favour of a more interesting snack later.