Healthy weight loss depends on reducing caloric intake while maintaining a balanced diet. Getting the nutrients and vitamins your body needs for healthy function requires attention to portion sizes and food group recommendations. An understanding of appropriate portion sizes from each of the food groups will enable you to feel better, lose weight and keep the weight off.
Significance
Portions and serving sizes are not synonymous, according to the National Heart Lung and Blood Institute. A serving size represents a fixed or measured amount of a food or drink, while a portion varies depending on how much of a certain food you choose to eat. Aligning portion sizes with appropriate serving amounts will help you change your eating habits and lose weight.
Features
Healthy meals include selections of fruits and vegetables, grains and lean protein. The American Dietetic Association recommends that you follow a 50-25-25 pattern of vegetables, grains and proteins when planning your meals, accompanying with 1 cup of non-fat milk or water and a serving of fruit for dessert. Using a smaller dinner plate can help you manage portion sizes and feel satisfied with smaller portions, advises the ADA.
Identification
Serving sizes vary by type of food. A 1/2 cup portion of rice, pasta or potatoes is considered a serving from the grains group. One cup of cereal constitutes a serving and is about the size of your closed fist, according to the NHLBI. The USDA makes serving recommendations from the meat and beans group based on ounce equivalents. Three oz. of meat, fish or poultry is about the size of a deck of cards, per the NHLBI. One-half cup of cooked dry beans or tofu, or .5 oz. of nuts or seeds also constitutes a proper portion of lean protein, according to the USDA. Two cups of leafy greens, 1 cup of vegetable juice or 1 cup of raw or cooked vegetables are considered an appropriate portion, per the USDA.
Tips
Portion sizes at restaurants have gotten larger and contribute to the perception of "normal" portions at home, according to the NHLBI. To support healthy weight loss, split an entree with a friend. Or ask for a to-go box before you start eating and set aside half of the entree for another meal. Another option is to order from the child's menu or ask for a smaller portion up front.
Considerations
Single-portion food packages often contain more than one serving, according to the National Heart Lung and Blood Institute. For example, a 20 oz. soft drink contains 2.5 servings and a 3 oz. bag of chips contains three servings. As part of your weight-loss strategy, read labels to determine how many servings a product contains.
References
- National Heart Lung and Blood Institute: Portion Distortion and Serving Size
- American Dietetic Association: Eat Right Nutrition Tips: Eating Right for a Healthy Weight
- American Dietetic Association: Ways to Shave Calories
- National Heart Lung and Blood Institute: Serving Size Card
- USDA: What Counts as an Ounce Equivalent in the Meat and Beans Group?
- USDA: What Counts as a Cup of Vegetables?
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