Is Serving Size The Same As Portion Size?

Many people equate serving size to portion size, but the two are not the same. Understanding serving sizes is an important tool when you are following the Food Guide Pyramid's recommendations regarding intake of the different food groups. It is also the key to losing excess weight and keeping it off. The difference between portion size and serving size is large enough that it could derail your healthy efforts.

Definition of Serving Size

The serving size of a given food is the amount recommended by MyPyramid.gov. Fruits, vegetables and milk are measured in 1-cup servings and whole grains and meats and beans are measured in 1-oz. servings. According to the U.S. Department of Agriculture's Center for Nutrition Policy and Promotion, the serving size of the food groups is determined by the typical portion size as determined through surveys and the nutrient content of the food. The number of servings from each food group you need to eat each day depends on sex, age and level of physical activity.

Definition of Portion Size

A portion is simply the amount of food you choose to eat. This means that you may eat less or more than the serving size of a food. Reading labels carefully is important because if your portion is equivalent to more than one serving, you are consuming more fat, calories, sodium, cholesterol and sugar than the nutrition panel lists. For example, if a serving of ice cream is a 1/2 cup with 200 calories and 23g of sugar and you eat 1 1/2 cups, you have eaten 600 calories and 69g of sugar. The American Dietetic Association recommends eating off a small plate, which will help you reduce portion size naturally.

Matching Serving Size to Portion Size

To get a handle on your portions and align them with a proper serving, you may need to weigh and measure your food. Use measuring cups and spoons and a kitchen scale so you can see what an actual serving is. You may be surprised to discover that your portions are way more than a serving is. If you are trying to lose weight, this simple practice can help you cut calories and lose pounds without much effort. Eat from dishes rather than out of the package so you can control how much you serve yourself.

Typical Servings

Many people are unaware of what a serving of food is and this makes it hard to stick to the daily recommendations. A serving of grains is equivalent to one slice of bread, 1 cup of cold cereal and a 1/2 cup of rice or pasta. A serving of fruits or vegetables is 1 cup raw or cooked or 1 cup of 100 percent fruit or vegetable juice. A serving of dried fruit is a 1/2 cup and 2 cups of leafy greens equals one serving. A serving of the meat or beans groups is 1 oz. of meat, poultry or fish, 1/4 cup cooked beans, one egg or 1 tbsp. of peanut butter. A serving from the dairy group is 1 cup of milk or yogurt, or 1 1/2 oz. of cheese.