As we all know, there’s a rising tide of obesity in developed countries that is threatening our children’s health. There’s another side to it too. If you’re not in control of portion sizes, you may end up putting lots of leftovers in the trash, and that’s just money down the pan.
What we think of as standard servings has been creeping up steadily over the years and, in the quest for profit, manufacturers have increased the size of numerous food items. Many parents just guess at the right portion size, or assume that a packet contains a single serving. Don’t go by manufacturers’ sizes – figure it out by looking at the calorie counts on the labeling.
As a guideline, toddlers need about a third of what an adult eats, while between older kids up to about age eight or nine typically require only around one third of an adult portion. There’s nothing fair about serving up portions that are only a little smaller than the one you serve yourself!
Tip number one is to cook meals that you serve, rather than allowing kids to help themselves. You can also take a good hard look at the size of your plates and bowls. Using smaller plates and dishes makes it look as if there is more on the plate. (The same goes for cups and mugs). It’s also easier to over-estimate portions if you use a large spoon or ladle to dish up.
If you do find yourself scraping the kids’ plates and dealing with lots of leftovers it could be that your child is a fussy eater. It could also simply be that they’re full because the portion sizes are too large. Aim to err on the side of less rather than more. Expectations play a big part in appetite, and often kids will be satisfied when the plate is clear. If your children really are still starving, the odds are pretty good that they’ll let you know.
It’s also a good plan to have a second helping policy. Make second servings the exception rather than the norm and kids are less likely to ask for them. If there is more available, keep it out of sight. Adults and kids alike can be tempted to eat more than they strictly want or need, just because it’s there.
Portion control for kids is also about educating them on nutrition. It’s a chance to teach them about relative energy values: that the amount of calories in a few French fries is more than in a heap of fruit salad. They’ll learn about the proportions of elements and of a dish: why you only need a bit of sauce to flavor a dish, or just a small squirt of chocolate sauce on the ice cream.
Educating yourself and your children on portion sizes is an investment in their health, their future and your bank balance. Every parent can benefit from giving it some thought.
