Portion and serving size are different

  • Published
  • By Nutritional Medicine Flight
  • David Grant USAF Medical Center
TRAVIS AIR FORCE BASE, Calif. --  Developing a healthy lifestyle takes time, planning and support.  An adequate diet is the most important factor in a healthy lifestyle with fitness coming in second.

With that, it is important to understand the difference between servings and portion sizes so we do not overeat. Believe it or not, "portion distortion" is one of the most common mistakes anyone can make when trying to eat a balanced diet.

A portion is how much you choose to eat at one time. Each portion may include more or less than one serving of that product. In contrast, a serving is a specific amount of a food or drink. Serving sizes are listed on every product's Nutrition Facts label.

Each nutritional value listed pertains to just one serving size of that product. That is why it is imperative that the serving size be noted before a Nutrition Facts label is read. For example, to see the total amount of sodium in a package that contains five servings, the sodium value listed will need to be multiplied by five.

So, who decides what a serving size is? The USDS Center for Nutrition Policy and Promotion sets the standards. The CNPP was created within the U.S. Department of Agriculture in 1994 with its long-standing mission to "improve the health of Americans by developing and promoting dietary guidance that links scientific research to the nutrition needs of consumers."

Again, a serving is a specific measurement, whereas a portion is how much is chosen at one time. For example, a serving of cereal may be one half cup. If someone were to fill a large bowl with cereal, this would be their portion size. However, there are more servings in that one portion.

Choosing the right portion size for your individual needs is important. A serving size may be helpful when reading a food label, but choosing the right portion size as an individual is the real challenge. The successor of the Food Guide Pyramid, the MyPlate, developed by the CNPP, offers guidance on how to find a healthy eating style and gives recommendations on the total number of servings per day of each food group an average person should consume. This diagram can be seen in further detail at www.choosemyplate.gov.

Of course, many obstacles can discourage people from choosing proper portion sizes. Whether it is a social event with co-workers, an outing with friends or family or life stressors, it is difficult to remember not to overeat. Here are some tips to help choose the best portion size and keep healthy eating a lifestyle choice:

· An easy way to select appropriate portion sizes is to track your calories and monitor your weight to determine the amount of servings that is most suitable for you and regulate your portions based on this evidence. The goal is to consume the same amount of calories that is expended for a balanced weight.

· If you are dining out with a friend or significant other, try skipping the appetizer or just sharing a meal. Yes, the chef filled the plate to the rim, but keep in mind that this portion may not directly suit your needs as an individual.


· Another trick when eating out is to ask for a to-go box and split the meal in half before you begin. If your eyes do not see it, you are less likely to eat it. Also, if you are dining at home try using a smaller plate or glass. Naturally, one feels obligated to eat everything on their plate. So if the plate is small, your portion will be small.

For more help developing a healthy lifestyle and selecting portion sizes, look online at MyPlate.gov or plan a visit to the Nutrition Clinic at David Grant Medical Center. The Nutrition Clinic offers group classes including: heart healthy nutrition, prenatal, pre-diabetes and better body, better life.  Or those interested can set up a one-on-one appointment with a registered dietitian to discuss your dietary needs and concerns. Call 707-423-7867.

Use this link to take the Adult Portion Size quiz. http://bit.ly/1UxlYsw