Common parental mistake ‘fuels childhood obesity’ – exactly what your child’s plate SHOULD look like

CLEARING your plate has been a common rule in many households for generations of children wanting to escape the dining-room table.

But now experts suggest the simple mantra may be fuelling the UK’s obesity crisis by encouraging kids to eat too much.

NHS data shows almost one in 10 children joining primary school are obese, rising to 22 per cent by the time they leave for secondary school.

According to the British Nutrition Foundation, those figures could be slashed if parents learnt some basic rules on portion sizes.

Its research found one in three parents make their youngsters finish their meals – but most mums and dads guess how much food to give their kids.

Bridget Benelam, of the British Nutrition Foundation, said: “Large portions of food encourage both adults and children to eat more so getting portion sizes right is important.”

Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic has warned that forcing children to finish everything on their plate can lead to unhealthy relationships with food later in life.

According to the BNF survey, only eight per cent of parents had looked up how much food they should be serving or had consulted portion charts.

The foundation has called on parents to learn a few rules of thumb, so they can get their children’s plates looking more healthy.

For a baked potato, for instance, it recommends a potato approximately the size of the fist of the person who will be eating it.

For cooked chicken breast or a fish fillet, the portion should be about the size of the child’s hand.

For cooked red meat, it should be about the size of their palm. About two of the child’s handfuls of dried pasta is about the right amount, it added.

It has also urged parents to limit their children’s sugar intake, with a recommended limit of 24g a day for seven to ten-year-olds and 19g for four to six-year-olds.

Sugary drinks, fruit juices, cakes, pastries and biscuits tend to be the biggest sources.

Bridget, said: “Being aware of appropriate portion sizes of different types of food for adults and for children of different ages can be a helpful way to get the balance of the diet right for ourselves and our children.

“Up to 14 years, these requirements for boys and girls are similar, but by 15-18 years, gender differences emerge, with boys typically needing larger portions.

“For example, a four to six-year-old’s portion of cooked pasta is 80g, while a seven to ten-year-old’s portion increases to 120g.

“These measures can guide parents in offering appropriately-sized portions to meet children’s nutritional needs without encouraging overeating.”

Although it can be tempting to encourage children to finish their meals when they don’t want to, Prof Franklin advises parents to instead encourage children to eat slowly and listen to their bodies.

“If they say they’re full, don’t pressure them to clean their plate. Old-fashioned sayings like ‘you must finish everything on your plate’ can create a problematic relationship with food, teaching children to ignore their natural fullness cues,” he tells Sun Health.

“This habit can lead to overeating and difficulty regulating portions later in life.”

Instead, parents should focus on encouraging them to try a variety of foods and to eat until they feel satisfied, not stuffed.

“By respecting their hunger and fullness signals, parents help children develop a healthy, intuitive approach to eating that supports their long-term well-being.”

“For toddlers and younger children, it’s also helpful to use smaller plates to avoid overwhelming them with large portions, which can discourage healthy eating habits.

“These portion adjustments ensure children receive the nutrients they need without overeating.”

The survey, which included 1,065 parents of children aged 18 and under, found that only 15 per cent measured portions.

When thinking about how much their children should eat, 51 per cent of parents judged portion sizes based on how much their children usually eat and 16 per cent said they let their children serve themselves.

Meanwhile, 28 per cent of parents agreed that they needed more guidance on deciding the appropriate portion sizes for their children. Nearly half, 46 per cent, did not agree.

Bridget added: “As a rule, children need portion sizes that reflect their body size and calorie requirements

“If in doubt, start small and offer second helpings if your child is still hungry.”