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Cereals and breads, potatoes, pasta and rice


Kids need more of these foods for energy and growth – that is why they are the biggest shelf on this pyramid.

These foods provide fibre and some B vitamins which are needed to convert food into energy. Offer at least one of these foods at every meal.

Young children should eat a variety of white and wholemeal bread to provide enough fibre. Wholegrain and wholemeal choices will provide extra fibre for children prone to constipation. Breakfast cereals fortified with iron (12mg/100g) are recommended most days especially for younger children.

How much should kids eat?

  • 3 to 4 servings for 1–2 year olds
  • 4 to 6 servings for 3-4 year olds

What is a portion?

  • 30g flaked cereal, fortified with iron
  • 1-1½ wheat biscuits
  • ¾ slice of bread
  • ½-1 small roll
  • ½ pitta pocket or small wrap
  • ½ chapatti
  • 1-2 crackers
  • 1 plain rice cake
  • 1-2 unsalted breadsticks
  • ½ potato, small sweet potato or yam
  • ½ ( 30-40g) cup pasta, rice, noodles or couscous

Adjust these servings to suit your child.

Healthy eating tips

  • Offer your child a breakfast cereal with added iron most days of the week.
  • Limit the amount of sugar coated and chocolate coated cereals your child eats.
  • Smaller younger children will eat less and taller older will eat more.
  • More active children will also eat more. •
  • Try lots of different varieties.

Check out the cereals shelf fact sheet


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