Portion Size vs Serving Size

Nutrition and Wellness / By

If you’ve ever tried to lose weight, you’ve probably been told to “watch your portion size.” But what does that really mean?

When looking at the nutrition facts label, you see that it says serving size. Is that the same thing as portion size? Is one more important than the other? This whole healthy eating thing is hard!

Portion Size

A portion is the amount of food you serve yourself, or the amount you consume. There is no set portion size for foods, but keep in mind that the amount of calories of a food varies with the size of the portion. 

Serving Size

A serving is the recommended amount to serve yourself to obtain a set number of nutrients. This can be found on the nutrition facts label. The serving size is not the recommended portion for everyone and it is okay to eat more or less of a serving than is listed on the nutrition label. 

Portion Distortion

In recent years,  the sizes of portions of many foods have grown, in some cases providing us with enough food for multiple people on just one plate. This has caused many consumers to inadvertently consume  more calories than intended. 

Think about a bagel. Currently, the serving size of a bagel is 1/2 of the bagel, but how many of us really eat just half? A mini bagel is more in line with the recommended serving size. 

But bagels aren’t the only food that had an increase in portion size. Think of your favorite fast food restaurant. The menu now has “super size”, “venti” and “jumbo”. These portions are way more than any one person needs, yet we still eat the whole thing. The recommended serving size of a cheeseburger and fries is actually the size of a happy meal. Do any restaurants serve child size portions to adults? Rarely, instead there are usually rules stating the kids meal is only for those twelve and under. 

Tips for Eating the Right Portion for You

  1. Read the food label to see what a serving size is. Eat one serving, wait 20 minutes, and if you’re still hungry, go back for more. If one serving is too much for you, save the rest for later. 
  2. Order the smaller size. If you normally order a Venti coffee, try downgrading to a grande. Instead of the super size fries, ask for a large. Chances are, you’ll still feel full after finishing. 
  3. Use a plate (or bowl) instead of eating out of the package. We tend to mindlessly munch while eating chips from a bag but measuring out a serving size before eating keeps you out of trouble.  

Knowing the recommended serving size of a food is important, not because it’s the exact amount you should eat, but because it helps you make an informed decision about how much of that food you want to eat. Do you have some other tips you recommend for choosing the right portion size for you? Comment below!

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