Questions and answers - your guide to kids' portions

What can I give my son for breakfast that will keep him going until lunchtime?

Breakfast is really important as it gives kids energy for the day. Try to avoid the cereals that have a lot of added sugar and salt in them – instead go for wholewheat versions with no added salt or sugar, and serve them with chopped-up fruit. Boiled egg and wholewheat toast are a good option, as is porridge with chopped up fruit, as they’re both ’slow-release’ – meaning they release energy slowly over the morning so you son will feel full for longer.

I’ve got 3 sons and the smallest one just wants to copy his older brothers all the time – especially when it comes to mealtimes! He can’t understand why he has to have a smaller portion. What can I do?

The first thing to do is explain about how bodies of different ages are different sizes, and get him to look at the difference in the size of his fist compared to his brothers'. Explain that a smaller tummy doesn’t need so much food. You could make him 'Head of Portion Police' and make it his job to dish up everyone’s dinner and work out how much they need so he feels involved.

I think my kids eat too much. I’ve tried giving smaller portions and letting them ask for seconds. What do I do if they say they’re still hungry, even after a second helping?

If they’re still hungry after a second helping, you could try getting them to eat much slower. It could be that they’re eating their food so fast their brains don’t have time to catch up with their tummies and they don’t realise they’re full. Make sure you’re giving them the right kind of food that releases energy slowly too. Another trick is to give them a healthy drink after their first helping, this will make them feel full.