With the Centers for Disease Control reporting a steady increase of overweight and obese adults and children in the United States over the past ten years, it is no wonder people are becoming more aware of the importance of serving sizes. Consulting with a registered dietitian can help guide you toward making the right meal plans and food choices.
Serving Size vs. Portion Size
Although sometimes used interchangeably, serving size and portion size describe two different concepts. A serving describes the standard unit of food recommended by health care professionals and publications, such as the USDA's MyPyramid Food Guide Pyramid. A portion is the quantity of food eaten at one time. The portion may be more or less than the recommended serving size. For example, a bottle of soda may contain two servings, but many people's portion will involve drinking the whole thing.
Label Reading
Food labels contain not only the recommended serving size, but also how many servings are included in the package. This is often one of the first things listed on the food label. All of the listed nutrients are in relation to the serving size listed. With the increase in awareness about choosing foods lower in unhealthy fats and empty calories, some food manufacturers are changing their recommended serving size rather than adjusting their ingredient formula. This helps their food look "healthier" at first glance on the label. Checking food labels for serving sizes can help you control what you eat. On the other hand, portion sizes have increased at restaurants and most served portions are larger than the recommended serving size.
Visualizing Serving Size
For some foods, using a measuring cup or spoon can help you visualize exactly how much a serving is. For other foods that are not as easily measured, comparing the serving size to other objects can help you get a better idea about how much to eat. For example, a 3-oz. serving of fish is equivalent to the size of a checkbook. Use the tip of your thumb to help visualize the serving size of fat, such as a pat of butter. Four dice put together is about the same size as a 1-oz. serving of cheese. A third of a cup of rice is about the size of a lemon. A 3-oz. serving size of meat is about the same size as a deck of cards.
Sticking With Serving Size
In addition to measuring your foods to help you become aware of how much you are actually eating, other tips can help you adhere to proper serving sizes. Try eating your meals on smaller plates. Not only will you better stick to a serving size, you will also have the sensation of eating more because the plate will look fuller. Pre-portion large packages of foods into baggies of individual serving sizes. Share restaurant meals with a friend, or wrap up half of it in a to-go box before starting your meal to avoid temptation to eat the whole thing.
Member Comments