About this topic
Each food has a suggested serving size. This is the amount of the food you are supposed to eat during a meal or snack. Restaurants today often serve much larger sizes than they used to. Sometimes, we eat a larger or smaller amount of food. This is called a portion. This changes the amount of nutrition we are getting from the food. It may help to learn how to easily judge what a normal serving size of common foods looks like. This will make it easier to not eat too much or too little. ‚
General
Food labels show you how much of each nutrient is in a serving. They also show you how many calories are in a serving. The amount may be given in a percentage of the total amount you need each day. Reading the food label can help you make wise food choices. If you eat more than one serving of a food, you need to adjust the amount of nutrients and calories you are taking in for that food. ‚
You can use your hand and other objects to learn about serving sizes. ‚
- One serving of most meats or poultry is about 3 ounces. This is the size of the palm of your hand. A deck of cards is another good comparison.
- 1 ounce of cheese or peanut butter is about the size of 2 dice or the size of your thumb.
- 1 cup of rice, pasta, fruit, or vegetables is about the size of your closed fist. This is also about the size of a baseball.
- A serving of nuts, yogurt, or ice cream would fit in your cupped hand. This is about the size of a tennis ball.
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What will the results be?
Choosing smaller portions may help you lose weight. ‚
What changes to diet are needed?
If you do not often eat this way, you will need to change your eating habits. You may also need to exercise to help lose weight. ‚
Will there be any other care needed?
Talk with your doctor or a dietician to learn more about serving sizes and portion control. ‚
Helpful tips
- Use smaller plates, cups, and bowls. Portions look bigger, but you are eating less.
- When served a large portion, pack up 1/2 for another meal before you start to eat.
- Measure out your food. Dont eat straight from the container. Single serving foods can also be helpful.
Where can I learn more?
United States Department of Agriculture ‚
http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/decrease-portions.html ‚
Weight Control Information Network ‚
http://win.niddk.nih.gov/publications/just_enough.htm ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚