Understanding portion sizes and calorie needs for different age groups is crucial for maintaining a healthy diet and preventing chronic diseases. Here’s a guide to age-appropriate portion sizes and calorie requirements based on NHS guidance:

Infants (0-12 months)

• Breastfeeding: On demand.
• Introducing solids: Start with small amounts (1-2 teaspoons) and gradually increase as the baby gets used to eating solids.

Toddlers (1-3 years)

• Calories: Approximately 1,000-1,400 calories per day, depending on activity level.
• Portion sizes:
  • Fruits and Vegetables: 1-2 tablespoons per year of age.
  • Grains: 1/4 to 1/2 slice of bread or 1/4 cup of cooked pasta/rice.
  • Protein: 1-2 tablespoons of meat, fish, or beans.
  • Dairy: 1/2 cup of milk or yogurt.

Preschoolers (3-5 years)

• Calories: Approximately 1,200-1,600 calories per day.
• Portion sizes:
  • Fruits and Vegetables: 1/2 cup to 1 cup.
  • Grains: 1/2 slice of bread or 1/4 cup of cooked pasta/rice.
  • Protein: 2-3 tablespoons of meat, fish, or beans.
  • Dairy: 1/2 cup of milk or yogurt.

School-age Children (5-12 years)

• Calories: Approximately 1,400-2,200 calories per day.
• Portion sizes:
  • Fruits and Vegetables: 1-1.5 cups.
  • Grains: 1 slice of bread or 1/2 cup of cooked pasta/rice.
  • Protein: 2-3 ounces of meat, fish, or beans.
  • Dairy: 1 cup of milk or yogurt.

Adolescents (13-18 years)

• Calories: Approximately 1,800-2,800 calories per day.
• Portion sizes:
  • Fruits and Vegetables: 1.5-2 cups.
  • Grains: 1 slice of bread or 1/2 cup of cooked pasta/rice.
  • Protein: 3-4 ounces of meat, fish, or beans.
  • Dairy: 1 cup of milk or yogurt.

Adults (19-64 years)

• Calories: Approximately 2,000 calories per day for women and 2,500 calories per day for men¹.
• Portion sizes:
  • Fruits and Vegetables: 2-3 cups.
  • Grains: 1 slice of bread or 1/2 cup of cooked pasta/rice.
  • Protein: 3-4 ounces of meat, fish, or beans.
  • Dairy: 1 cup of milk or yogurt.

Older Adults (65+ years)

• Calories: Approximately 1,800-2,200 calories per day.
• Portion sizes:
  • Fruits and Vegetables: 2-3 cups.
  • Grains: 1 slice of bread or 1/2 cup of cooked pasta/rice.
  • Protein: 3-4 ounces of meat, fish, or beans.
  • Dairy: 1 cup of milk or yogurt.

Food Safety and Health Advice

• Food Standards Agency (FSA): Ensures food safety and hygiene standards are met. They provide guidelines on food handling, storage, and preparation to prevent foodborne illnesses².
• Hygiene ratings: Check the hygiene ratings of food establishments before dining out or purchasing food².

The Eatwell Guide

The Eatwell Guide is a visual representation of how different foods and drinks can contribute to a healthy, balanced diet. It divides foods into five groups and shows the proportions in which they should be consumed¹:

1. Fruits and Vegetables: Aim to eat at least 5 portions of a variety of fruits and vegetables each day.
2. Starchy Carbohydrates: Base meals on potatoes, bread, rice, pasta, or other starchy carbohydrates, choosing wholegrain varieties when possible.
3. Proteins: Include beans, pulses, fish, eggs, meat, and other proteins. Aim for at least 2 portions of fish per week, one of which should be oily.
4. Dairy and Alternatives: Choose lower-fat and lower-sugar options where possible.
5. Oils and Spreads: Use unsaturated oils and spreads in small amounts.

If you have specific dietary concerns or need more detailed advice for a particular age group, feel free to ask!

Reference:

¹: NHS, The Eatwell Guide. 

²: Food Standards Agency, UK.