Eating healthy isn’t just about selecting the right foods; it’s about eating the right amount. Figuring out the right amount to eat can be difficult if you don’t understand the difference between portion size and serving size. The terms seem interchangeable, but they mean different things.
Portion size: How much you eat
Portion size is the amount you choose to eat, according to the Alliance for a Healthier Generation, from food you make at home, out of a package, or at a restaurant. Your portion size can be more or less than the serving size. Eating a large portion can result in your body getting more food than it can handle to maintain a healthy weight.
Serving size: How much you should eat
According to Eat Right., serving size is the recommended amount of food. These sizes can be found in consumer education materials, such as MyPlate, and nutrition labels on food packaging. Examples of “one serving” on nutrition labels include:
- 1 slice of bread
- 1/2 cup of cooked rice or pasta
- 1 teaspoon of margarine
- 2 ounces of cheese
- 1 small piece of fruit
Determining serving sizes
You don’t need to carry around measuring cups or a scale to adequately determine serving size. Here are examples you can use to eyeball serving sizes:
- 1 ounce of cheese is about the size of two dice
- 3 ounces of fish, meat, and poultry are the size of a deck of playing cards
- 1/2 cup of cooked rice, pasta, or other grains can fill a cupcake wrapper
- 1 cup of dry cereal is about the size of a tennis ball
- 1/2 cup of vegetables is about the size of a light bulb or a scoop of ice cream
Portion control recommendations
To maintain proper portion control, the American Heart Association says you should:
- At home: Dish out the proper serving to each person at the dinner table, then save the rest for leftovers
- Dining out: Skip the appetizers, and share a large salad or the main course with a friend
- Takeout: Order a small pizza to split smaller pieces among your friends and family. Eat one slice
- Watching TV or a movie: Don’t eat, because it’s hard to pay attention to what you’re eating when you’re distracted by a TV show or a movie
- Snack time: Measure snacks into appropriate portion sizes
- All the time: Track your calories, and use a food diary so you can pay close attention to what you’re eating, how much, and how often