Different preschoolers need different amounts of food

The amount of food preschoolers need depends on their age, body size, activity level, growth rate and appetite. Use the following examples for each food group to plan meals and snacks for preschoolers.

What is a child-size serving? 

There is a wide variation in the amount of food consumed by preschoolers. That's why a child-size serving is anywhere from one-half to the full size for foods in each food group, as indicated in Canada's Food Guide to Healthy Eating. Generally the size of portion increases with age. For example, a two-year-old may eat a half slice of bread, whereas a four-year-old is more likely to eat a whole slice. Both of these can be counted as one child-size serving of Grain Products.

Grain Products 5-12 Servings Per Day

1/2 - 1 (15-30 oz.) slice of bread
15-30 g cold cereal*
75-175 mL (1/3-3/4 cup) hot cereal
1/4-1/2 bagel, pita or bun
1/2-1 muffin
50-125 mL (1/4-1/2 cup) pasta or rice
4-8 soda crackers

*Approximate volumes of one serving of cold cereal:

• flaked cereal 125-250 mL (1/2-1 cup);
• puffed cereal 250-500 mL (1-2 cups);
• granola or dense-type cereal 30-75 mL (2 Tbsp - 1/3 cup)

Vegetables & Fruits 5-10 servings per day 

½ - 1 medium-size vegetable or fruit
50 - 125 mL (1/4-1/2 cup) fresh, frozen or canned vegetables or fruit
125 - 250 mL (1/2-1 cup) salad
50 - 125 mL (1/4-1/2 cup) juice

Milk Products 2-3 servings per day

250 ml (1 cup) milk
25 - 50 g(1-2 oz) cheese
75 - 175 g (1/3-3/4 cup) yogurt

Preschoolers should consume a total of 500 mL (2 cups) of milk every day.

Meat & Alternatives 2-3 servings per day

25 - 50 g (1-2 oz) meat, fish or poultry
1 egg
50 - 125 mL (1/4-1/2 cup) beans
50 - 100 g (1/4-1/3 cup) tofu
15 - 30 mL (1-2 Tbsp) peanut butter