Table 1. Portion sizes.
Different portion sizes for each food categories for children aged 4–6 years, 7–9 years and 10–12 years according to NNG.
| FOOD CATEGORIES | SMALL PORTION SIZE (age 4–6 yrs) |
MEDIUM PORTION SIZE (age 7–9 yrs) |
LARGE PORZION SIZE (age 10–12 yrs) |
|---|---|---|---|
| CARBOHYDRATES SOURCE | |||
| Pasta/rice/barley/couscous | 50 g | 60 g | 90 g |
| Bread | 60 g | 70 g | 110 g |
| Potatoes | 200 g | 230 g | 360 g |
| Pizza | 150 g | 200 g | 350 g |
| Biscuits/Breakfast cereals | 30 g (3 biscuits)/30 g | 40 g (4 biscuits)/40 g | 40 g (4 biscuits)/40 g |
| PROTEIN SOURCES | |||
| Meat* | 70 g | 80 g | 100 g |
| Fish** | 110 g | 130 g | 160 g |
| Egg | 50 g (n. 1 egg) | 50 g (n. 1 egg) | 100 g (n. 2 egg) |
| Legumes | 60 g (fresh) and 20 g (dried) | 90 g (fresh) and 30 g (dried) | 120 g (fresh) and 40 g (dried) |
| MILK AND DAIRY PRODUCTS | |||
| Fresh cheeses/seasoned cheeses | 40 g /20 g | 70 g/30 g | 100 g/50 g |
| Milk | 200 ml | 200 ml | 200 ml |
| Yogurt | 125 g | 125 g | 125 g |
| VEGETABLES AND FRUIT | |||
| Vegetables | 40 g (raw vegetables) and 120 g (cooked vegetables) | 50 g (raw vegetables) and 150 g (cooked vegetables) | 50 g (raw vegetables) and 200 g (cooked vegetables) |
| Fruit | 100 g | 150 g | 200 g |
| Nuts | 20 g | 30 g | 30 g |
| EXTRA VIRGIN OLIVE OIL | 10 g | 10 g | 10 g |
| SWEETS, CONFECTIONARY, AND SNACKS | 30 g baked desserts (donuts, tarts) or 10 g chocolate or jam or 100 g ice cream | 50 g baked desserts (donuts, tarts) or 25 g chocolate or jam or 100 g ice cream | 100 g baked desserts (donuts, tarts) or 40 g chocolate or jam or 120 g ice cream or 5 g sugar*** |
| WATER | 200 ml | 200 ml | 200 ml |
*Prefer lean white meats (chicken, turkey, rabbit etc).
**Limit the consumption of larger fish.
*** Limit your sugar intake to the suggested portion size.