One of the key ways to adjust your lifestyle and maintain your weight is controlling your serving sizes. Even if you are not attempting to lose weight, you should be aware of serving sizes and those amounts recommended for you.
What serving size means ?
Serving sizes are based on the MyPyramid food guidance system of the USDA Dietary Guidelines for Americans 2005. Use the list of examples below to gain perspective on what is considered a serving size.
According to the USDA, one serving equals:
- 1 slice of whole-grain bread
- ½ cup of cooked rice or pasta
- 4-5 small crackers
- 1 medium pancake
- 3 cups popcorn
- 1 medium potato
- 1 cup raw or cooked vegetables
- 2 cups raw leafy greens
- 1 small apple
- 1 cup fruit
- 1 medium grapefruit
- ½ cup dried fruit
- 1 ounce lean meat, chicken, or fish
- 1 egg
- 1 tablespoon peanut butter
- ¼ cup cooked dry beans
- 1 cup milk or yogurt
- 1 ½ ounces natural cheese
A good guideline to help you understand portion sizes is to translate the abstract information represented by the serving size into something visual that’s easily remembered. So instead of trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes to particular foods to familiar physical objects.
For example
- the size of your fist equals 1 cup, which corresponds to 2 servings of pasta or rice
- the size of a deck of cards or the size of the palm of your hand (minus fingers) equals 3 servings of meat, fish or chicken
- the size of a baseball equals 1 apple
- the size of a hockey puck equals 2 servings for ½ bagel
- the size of a compact (CD) disc equals 1 serving of one pancake
- the size of 4 stacked dice equals 1 serving of natural cheese
The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out. Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to "eyeball" the amount of food and know whether there is too much or too little.
For example, filling a measuring cup with the proper sized portion of vegetables, rice, etc., and then emptying it onto a plate will help you learn what these serving sizes look like. Take note of how much of the plate is covered; this will help you in the future, even if you only do it once. Simply by having and implementing this knowledge, you will have taken an important step in achieving weight management.
Other ways of developing and maintaining proper portion control include:
At home
- Use smaller dishes at meals.
- Serve food in the appropriate portion amounts and don't go back for seconds.
- Put away any leftovers in separate, portion-controlled amounts. Consider freezing the portions you likely not eat for a while.
- Never eat out of the bag or carton.
- Don’t keep platters of food on the table; you are more likely to "pick" at it or have a second serving without even realizing it.
At restaurants
- Ask for half or smaller portions.
- "Eyeball" your appropriate portion, set the rest aside, and ask for a doggie bag right away. Servings at many restaurants are often big enough to provide lunch for two days.
- If you have dessert, share.
At the supermarket
- Beware of "mini-snacks"– tiny crackers, cookies or pretzels. Most people end up eating more than they realize, and the calories add up.
- Choose foods packaged in individual serving sizes.
- If you're the type who eats ice cream out of the carton, pick up ice cream sandwiches or other individual size servings.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 1/17/2007...#9466
