Portion sizes in America have grown significantly over the past 40 years. As a result, adults are consuming about 300 calories more today than they did in 1985. This has contributed to the rising obesity rate and the increased rate of chronic diseases we see today.
Sometimes it is hard to tell if the portions consumed are the right serving size for our nutritional needs. With that said, it is important to recognize the difference between a portion size and a serving size. A portion size is the amount of food consumed whereas a serving size is a standardized amount of food as outlined by the USDA.
It is important to consider both serving sizes and portions when meal planning. For example, a nutrition facts panel may indicate a serving of cereal is ¾ c, but your portion may be a ½ cup, a full cup or 2 cups. Depending on specific nutrition goals, portions sizes might be adjusted accordingly. While measuring cups and spoons are helpful tools to track intake, it is also important to listen to your body. Overeating is not ideal, but limiting intake to the point of hunger can be detrimental to your nutritional goals as well.
With the holiday season upon us, consider these easy ways to estimate your portion sizes:
- A baseball or an average-sized fist
- Measures about 1 cup
- An appropriate portion size for raw or cooked vegetables, whole fruit or 100% fruit juice
- A tennis ball or small, scooped handful
- Measures about ½ cup
- Equal to 1-ounce equivalent for grains, such as pasta, rice and oatmeal
- A deck of cards or the palm of the hand
- Measures about 3 ounce-equivalents
- An appropriate portion size for fish, chicken, beef and other meats
- The size of the thumb
- Measures about 1 tablespoon
- An appropriate portion size for peanut butter or other nut spreads such as almond butter
- A postage stamp or the tip of the pointer finger to the first joint
- Measures about 1 teaspoon
- An appropriate portion size for oils or other fats
When trying to control portion sizes:
- Eat your meals on a smaller plate so your meal looks larger.
- Portion out snacks rather than eating out of the container.
- Avoid eating in front of the TV or other screens.
- Try single-serving size foods to help limit intake.
- Eat 3 well-balanced meals (with vegetables, fruit, proteins, and starch) and 1–2 healthy snacks at regular times throughout the day.
- Add more salads, other vegetables, and fruit to your diet, especially at the start of a meal.
- Try not to rush through your meals. Eat slowly and chew well. Give yourself a chance to notice if you feel full before going for seconds.
- When eating out, try sharing meals with friends, ordering an appetizer as a main dish, or packing up the extra food to take home before you begin to eat.
- Listen to your body’s natural signals about when it’s hungry and when it’s full.
- When planning out meals, take note of how many servings you are preparing. For example, this crispy Garlic Parmesan Crusted Chicken for 2 is baked on a single pan with tender green beans and ripe tomatoes. This comforting, hearty Lasagna Soup packed with tender pasta, tomatoes and a flavorful blend of herbs and spices makes 8 – 1 cup servings. Find more delicious seasonal recipes on our recipe portal and in our Real Food Magazine, available for free in stores while supplies last and online always!
