5-a-day

It is generally accepted that children should eat a range of different coloured fruit and vegetables every day. Both the Caroline Walker Trust (CWT) and the School Food Trust suggest encouraging five different tastes of fruit and vegetables per day to encourage variety in the diet.

Currently, there are no official UK guidelines on portion sizes suitable for toddlers and young children. A general portion size of 40g, the size of a child’s clenched fist, is considered a good guide for this age group.

What's a portion?

To give you some help, here’s a handy guide with suggested portion sizes for children of different ages.

Fruit

  • 1-2 years (c. 20-30g)
  • 3-5 years (c. 30-40g)
  • 6 years+ (up to 80g)

1-2 years (c. 20-30g)

Grapes or berries3-6 (cut in half)
Raisins½ tablespoon
Bananas¼-½ medium banana
Dried Apricots or Prunes1-2 whole fruits
Mangoes¼ medium mango
Apples or Pears¼ medium fruit
Clementines or Satsumas½ fruit

3-5 years (c. 30-40g)

Grapes or Berries6-10 (cut in half)
Raisins½-1 tablespoon
Bananas½ medium banana
Dried Apricots or Prunes2-4 whole fruits
Mangoes½ medium mango
Apples or Pears½ medium fruit
Clementines or Satsumas½ fruit - 1 fruit

6 years+ (up to 80g)

Grapes or Berries1 handful
Raisins1 heaped tablespoon
Bananas1 medium banana
Dried Apricots or Prunes4-6 whole fruits
Mangoes2 thick slices large mango
Apples or Pears1 medium fruit
Clementines or Satsumas2 fruits

Vegetables

  • 1-2 years (c. 20-30g)
  • 3-5 years (c. 30-40g)
  • 6 years+ (up to 80g)

1-2 years (c. 20-30g)

Carrots½-1 slim carrot
Cabbage1 tablespoon
Swede, Parsnip or Squash½-1 tablespoon
Peppers4-6 sticks
Cucumber or Courgette3-6 slices with skin
Peas or Sweetcorn½-1 tablespoon
Tomatoes2 sliced cherry tomatoes or ¼-½ small tomato
Broccoli or Cauliflower1-2 small florets

3-5 years (c. 30-40g)

Carrots1 ½ slim carrots
Cabbage2 tablespoons
Swede, Parsnip or Squash1-2 tablespoons
Peppers6-10 sticks
Cucumber or Courgette6-10 slices with skin
Peas or Sweetcorn1-2 tablespoons
Tomatoes2-4 sliced cherry tomatoes or ½-1 small tomato
Broccoli or Cauliflower 2-4 small florets

6 years+ (up to 80g)

Carrots2 slim carrots
Cabbage3 heaped tablespoons
Swede, Parsnip or Squash3 heaped tablespoons
Peppers½ pepper
Cucumber or Courgette5cm piece or ½ courgette with skin
Peas or Sweetcorn3 heaped tablespoons
Tomatoes7 sliced cherry tomatoes or 1 medium tomato
Broccoli or Cauliflower4-8 florets