It is estimated that approximately two-thirds of Americans are either overweight or obese, according to the Centers for Disease Control and Prevention. Larger portion sizes and a misunderstanding of serving sizes contribute to this health problem. Understanding and being able to accurately calculate serving size can prevent overeating, weight gain and unhealthy dietary habits.
Nutrition Labels
Nutrition labels are the first step in understanding and controlling serving sizes. Most food products purchased today contain a nutrition facts label on the box or package. The data can also be obtained using the United States Department of Agriculture's, or USDA, National Nutrient Database. A nutrition label contains information on key nutrients and lists serving size as well as the total number of servings per container. Serving sizes are generally listed in cups, ounces or a fraction of the entire product and generally represent what should customarily be eaten during a single serving, according to the USDA. Consistently checking and actively using recommended serving sizes to compare foods and prepare meals goes a long way in controlling portion sizes.
Plate Size
The size of a plate has a large influence on the number of servings consumed and servings plates have becomes larger over time. Individuals tend to completely fill their plate with foods -- often doubling or tripling serving sizes -- resulting in overeating. Smaller plates can help control this pattern and prevent weight gain. Portion control plates, in which the plate is sectioned off, are another good way to prevent eating too many servings at a time. Some plates -- such as The Diet Plate -- even come with outlines of serving sizes on the plate to assist individuals in measuring the correct portion for various foods.
Estimating Serving Size
It's not always feasible to measure portion size with a kitchen tool, especially when eating out or during social gatherings. However, understanding serving sizes in relation to an object or body part can help control portion sizes. A baseball or fist is representative of a serving of vegetables or fruit. A deck of cards or the palm of the hand is a good estimate for a typical serving of meat, fish or poultry, according to the website Meals Matter. A serving of pasta is about the size of a round handful or fist and a serving of pancakes or waffles is about the size of a compact disc or DVD. Typical serving sizes of condiments such as butter are about the size of a thumb tip or a stamp and a handful of snack foods such as chips is typically a single serving. Try measuring the serving size of various foods and compare to commonly used items to determine the best way to gauge serving sizes.
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