When you go out to eat, it can be tempting to eat everything on your plate. But portion sizes at many restaurants can be much more than you should eat in one sitting. The American Heart Association reports that portion sizes have grown drastically over the last 40 years. Adults today eat an average of 300 more calories per day than in 1985.
So how do you know the right amount to eat?
Portions vs. Servings
Whether you are dining out or at home, understanding the difference between portion size and serving size can help determine whether you’re overeating.
Portion size is the amount that you actually eat at one time. You control your portion size.
Serving size is the amount used to determine a food’s nutritional value.
When you look at a nutrition label on a packaged food or the nutritional information on a restaurant website, the values shown are for a single serving. But often, when your food arrives at a restaurant, your plate contains much more than the serving used to calculate the calories and other information. It’s also easy to eat multiple servings when you are snacking or enjoying a home-cooked meal. Over time, this can lead to weight gain and contribute to health problems.
Tasty Tips
To help make sure you are not overeating, try these tricks:
- At home, measure individual serving sizes according to nutrition labels and put the rest away for later.
- When eating out, split an entrée with a friend and skip the bread and appetizers.
- Never snack right out of the bag. Instead, measure a single serving and put it in a bowl or plate.
- Consider buying individually portioned items for a short time. It may cost more than to portion them out yourself, but it will help keep you on track, especially during a hectic week.
- Use a 4 oz ice cream scoop for serving foods such as mashed potatoes, rice, grains, pasta, peas, corn, etc. A 4 oz scoop is the same as the recommended ½ cup serving and is much faster than using a measuring cup.
- Be consistent. That is half the battle for weight control and eating healthier.
Servings
- Whole grain bread: 1 slice
- Brown rice or whole grain pasta: ½ cup (cooked)
- Fruit: 1 small piece or 1 cup chopped (about the size of a baseball)
- Cheese: 2 ounces (about the size of a domino or mini chocolate bar)
- Poultry, fish or lean meat: 2–3 ounces (about the size of a deck of cards)
- Colorful veggies: Unlimited
- Salad dressing: 1 tablespoon (about the size of a poker chip)
- It is best to skip processed foods and red meats.
Daily Goals – Recommended servings for each day
- Colorful veggies: 2.5-3 cups or more
- Fruits: 1-2 cups
- Whole grains: ½ a cup
- Poultry, fish or lean meat: 5-6 ounces
- Dairy (such as milk or yogurt): 3 cups
- Healthy oils (such as olive, peanut, canola or avocado): 1-2 tablespoons
More to Read
- How to Eat a Plant-Based Diet
- Plant-Based Protein Can Meet Your Nutritional Needs
- Diet and Exercise: Beyond Eat Less, Move More
- Change Up Your Meals With These 5 Easy Food Swaps
Medically reviewed by Kelly Gardner, RDN.
