Portion Sizes for Babies and Toddlers

Portion size. This is one of those questions that come up quite frequently! Mothers can get worried that their child isn't eating enough, or maybe the opposite - they're eating too much! I've even worried about my own son's appetite, and I have to remind myself of this same response.

Your child's appetite is just fine.

How do I know this? Well, there are a couple of reasons.

Babies and children have an innate ability to stop eating when they're full.

Unlike us adults who push through to finish what is on our plate (or just because our meal is delicious!). Your baby hasn't yet learnt that they can push through that uncomfortable feeling just to get a few more mouthfuls in. They actually stop eating before they reach the "I'm so full I could burst" feeling. So you needn't worry if they only took what seemed like a couple of mouthfuls. Your baby will know when they've had enough.

Just like yours is too, the size of your baby's stomach is about the size of their fist.

Teeny tiny! It's easy to forget that it doesn't take much food to fill their little belly. Plus, they also have to put more effort into digestion. Their systems are still developing (and continue to mature until they're about 3 years of age), so everything takes a little longer. Which means their gut will signal to their brain that they are full the moment it feels overloaded with the task of digestion.

Our typical plate and portion sizes are increasing exponentially.

Culturally, we eat more now than we ever had. The new normal is a much larger serving compared to previous generations. This means that relative to our meals, our babies are eating almost nothing! Truth be told, we could learn a thing or two from following our babies' lead and eating less! The easiest way to do this is to serve our food on smaller plates, chew and eat slowly, and consciously consider how big our stomach is. And, of course, stop when we feel satisfied rather than bursting at the seams.

Your child's appetite will wax and wane.

Inside the Fearless Foodies online guides to introducing food to your baby, I've created a huge list with every reason I could think of that could impact your baby's appetite (though I'm sure I've missed some too). Consider your own appetite altering each day - why do we think our children's appetite won't fluctuate in exactly the same way?

I can’t seem to fill my child, it’s like they’re a bottomless pit (or maybe they have worms?).

Just like adults, some children have exceptionally fast metabolisms. This is particularly true when they are going through a growth spurt or a developmental leap and need loads of extra calories. New brain connections are formed every single second, with the majority of brain development occurring before your baby is 2 years of age. So even if they aren't appearing to grow taller or wider, your baby's brain is growing on overdrive. They need fuel for regular baby exploration and learning, as well as fuel for brain and body development. If your child is eating equivalent food to you - or even more - that can be very normal.

Bear in mind if you're of a slim build and eat like a horse, chances are your children will too. If you look at food and gain weight, there's every chance your child will follow in your footsteps. It isn't specifically about the portion size, but about the individual.

I’ve been told my baby is failing to thrive.

Of course, there are exceptions to every rule. If your baby is failing to thrive, then this is an issue. There is likely either an underlying allergy, or even a sensory issue going on. Maybe constipation (which is an indicator of a gut issue). In these cases, it's obvious your baby's appetite is not just fine, and you will need support and advice from a health professional. This also goes to the other extreme too.

In the meantime, you could try and add some healthy fats to your baby’s diet. Often we are afraid of giving our babies too much fat - but the reality is, it’s a calorie dense option that can be very healthy, and helpful for brain development given our brains are made of fat. My favourite fats for babies are avocado, olive oil, coconut oil and lard.

Can babies and toddlers be overweight?

Unfortunately, according to WHO and CDC data, overweight and obesity is beginning to occur from about 9 months of age onwards. Nobody wants to hear their baby is overweight, I get it. It's not a nice thing to talk about. But it is a huge concern, as we all want to do the best for our children - especially during their most important years of development! If your child is overweight it would also be worth seeking support and advice from a health professional as some simple dietary changes may be required for optimal health.

Trust your gut.

You know your mama instinct? Follow it. If you think your baby is eating enough, they seem happy, and are developing perfectly, then GREAT. Doesn't matter what anyone else says, or what anyone else's child is doing. Trust your instinct. Follow your child's cues. That being said, if your instinct is telling you there's something wrong, then follow that too! Get a second opinion and do whatever you need to do to feel confident that your baby is eating enough (or not too much).

Get your proportions right.

A big part of satiety for adults and children alike is ensuring you’re eating enough protein and fat with every meal.

One sign that you’re not getting enough fat and protein is you will be CONSTANTLY HUNGRY.

It is important to discern between toddler hunger that is normal, and toddler hunger that is from too many carbs, and not enough protein and fat.

This is a quick fix - just add protein and fat to every meal!

Do you worry about portion sizes for your baby or toddler? Or maybe you’re concerned their meals aren’t balanced enough?

Fear no more! Our team of Fearless Foodies Holistic Practitioners are ready to help you with an individual consult. Best part? It’s done via zoom, and is available Australia-wide.