Eat Right: Why serving size matters

Healthy eating habits start at a young age. One key aspect of balanced nutrition is understanding serving sizes. Many children (and even adults) struggle with portion control, which can lead to overeating or not getting enough nutrients. Teaching kids about serving sizes helps them make better food choices and build lifelong healthy habits. 

Serving sizes help children understand how much food they should eat in one sitting. Eating the right portions ensures they get the nutrients they need without overeating. It also helps in maintaining a healthy weight and preventing lifestyle diseases like obesity and diabetes. 

How to teach kids about serving sizes? 

The portion plate rule is a simple guide to help children manage portion sizes for balanced meals. It typically involves dividing the plate into sections:

·         Half the plate: Vegetables or fruits (preferably non-starchy veggies)

·         One-quarter of the plate: Lean protein (like chicken, fish, or beans)

·         One-quarter of the plate: Whole grains or starches (like brown rice, quinoa, or potatoes)

This method helps children visualise balanced meals, encouraging them to eat a variety of foods while controlling portion sizes for better health.

Show the difference between serving size and portion size 

A serving size is a standard measurement of food, while a portion size is how much we choose to eat. A child may eat two servings of cereal instead of one, which can lead to overeating. Teach them to check food labels and use smaller plates to control portion sizes. 

According to Ms Sheena Ahuja, Home Science Teacher at Apeejay School, Faridabad in Sector 15, it is important to eat until you’re satisfied, not stuffed. “Portion control helps children maintain a healthy body by teaching them to eat the right amounts of food for their energy needs. It prevents overeating, which can lead to unhealthy weight gain, and ensures they get a balanced intake of nutrients. For example, a child who learns proper portion sizes is less likely to consume excess calories, promoting healthy growth, stable energy levels, and reducing the risk of obesity and related health issues like diabetes,” the educator said and shared an interesting tiffin example that incorporates all five food groups:

Mini Veg Wrap with Hummus Dip

Grains: A whole wheat wrap filled with a small amount of hummus and rolled up.

Protein: Hummus (from chickpeas) adds protein, along with a few slices of grilled chicken or tofu for extra protein.

Vegetables: Add crunchy veggies like cucumber, bell peppers, and lettuce inside the wrap.

Fruits: A small container of mixed fruit like apple slices, berries, and grapes.

Dairy: A small side of low-cheese cubes.

“This tiffin is colourful, balanced, and easy to eat, making it both nutritious and delicious,” Ms Ahuja added.