Many people confuse serving size and portion size. However, these two terms don't mean the same thing. Understanding serving sizes can help you to determine whether you are getting enough of the essential vitamins and minerals. It can also help you to eat the right amount for maintaining a healthy weight.
Portion Size
Portion size is the amount you decide to eat of a particular food. This is often more than a single serving, although the portion you serve yourself also can be less than a serving. Eating portions that are too large can lead to weight gain, especially if you are not aware you are eating more than one serving.
Serving Size
The serving size of a food tells you the recommended amount you should eat. Look at the nutrition facts label on food packages to see how much a serving is, and use this to help you decide how much to eat. Lots of people eat more than one serving of foods, and this is fine as long as you realize this and take into account the calories that you are consuming when you do this.
Serving Size & Diet Recommendations
If you use tools like the USDA Food Pyramid or diabetes exchange lists, learning the serving sizes for different foods can help you to eat the right amounts from each food group. Try measuring out your foods for a while so you learn what different amounts of food look like. This way, when you are eating away from home you will be better at estimating how much you are eating.
Considerations
Keep in mind that some foods have been growing in size. This means one bagel or one muffin may actually be more than one serving, causing you to inadvertently consume more calories than you thought you were eating. Avoid eating directly from packages, as this can make it harder to figure out when you have eaten a serving.
References
- Diabetes Self Management; Serving Size vs. Portion Size: Which is Which?; Amy Campbell; Sept. 18, 2006
- American Dietetic Association; Serving Size vs. Portion Size: Is There a Difference?; February 2010
- Covenant Health; Portion vs. Serving Size; Missy Kane
- National Heart Lung and Blood Institute: Keep an Eye on Portion Size
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