A part of healthful eating means choosing amounts of different foods. When it comes to determining how much to eat, the conditions are often used interchangeably. They do not mean the same thing.
It may be used to quantify recommended quantities, as is true with the MyPlate food groups, or represent numbers that people eat on a Nutrition Facts label.
Portion size is the amount of a food you choose to eat — that can be less or more than a serving.
For example, 1/2 cup cereal may be indicated by the Nutrition Facts label to get one serving but should you eat 3/4 cup, that is your serving size.
Measuring spoons and cups are great tools for ensuring your portion is just like the serving size, however, these tools are available when you’re getting ready to eat. Another way to estimate your portion is by comparing it to another person.
A baseball or a average-sized fist
Measures about 1 cup
An appropriate portion size for cooked or raw vegetables, whole fruit or 100% fruit juice
A tennis ball or small, scooped handful
Measures about 1/2 cup
Equal to 1-ounce equivalent for grains, such as rice, pasta and oatmeal
A deck of cards or the palm of this hand
Measures about 3 ounce-equivalents
An appropriate portion size for fish, poultry, beef and other meats
The size of the thumb
Measures about 1 tbsp
An Suitable portion size for peanut butter or other nut spreads like almond butter
A postage stamp or the tip of the pointer finger to the first joint
Measures about 1 teaspoon
An appropriate portion size for oils or other fats
Quantify foods often to get an idea of what the sizes seem. As you grow accustomed to it, it becomes easier to select the appropriate amount. It’s important to follow your body while eating while serving sizes are a tool. If you’re still hungry after eating one serving, then that probably means you need more meals. And if you are full on less than one serving, that’s OK.
It’s easy to mistake a bigger part as a value. To overcome portion distortion and downsize your helpings
Read the tag. The Nutrition Facts label will be able to help you to identify the proper serving size.
Eat from a plate, not a package. It’s easy to eat more than one serving when eating directly from the box or tote. Before you begin munching to keep your portion size portion out your meals and put the container off.
Use the right tools. Try portioning out foods with measuring cups and spoons to provide an notion about exactly what the serving size looks like. Small plates and bowls may make the part sizes look larger and leave you feeling more satisfied.
Skip the upgrade. When dining out, it can appear to be a better worth to pay 50 cents extra to get a bigger size. If you can safely transport the food home to eat that might be a fantastic thing. Otherwise stick to the serving size that you know that you can eat at one sitting without feeling full.