If you haven’t noticed, portion sizes are getting bigger every day. Common foods like pasta, hamburgers, fries, coffee, sodas, and bagels have doubled in size from where they were twenty years ago. With this growth have come increases in waistlines and body weight. It is time to pay closer attention to the portions and make adjustments for a healthier lifestyle. However, most people don’t know how much is appropriate to eat and what the proper serving size is for each food.
The first step is to understand how much you are actually consuming. Portions are different than serving sizes. A portion is the amount of food you decide to put on your plate to eat. Serving sizes are standards set by the USDA for each of foods in the all the food groups. Learn to compare the portion size on your plate with the USDA's standard serving size.
Here’s a quick overview of the appropriate serving sizes for common foods:
- 1 serving of meat, poultry or fish is about the size of a deck of playing cards or 3 oz. (As reference, the palm of a women’s hand is equal to 4 oz and a man’s palm is 5 oz.)
- For most fruits, vegetables and grains, the serving size is a ½ cup, which is about half the size of a women’s fist (a man’s fist is equal to 1.5 cups).
- 1 serving of milk or yogurt is 1 cup (8 oz) which is equal to a women’s fist.
- Aim for portions of rice or pasta on your plate to be equal to a women’s fist.
Once you get a good grasp on the standard for serving sizes it will become easier to recognize how much you can do without.
Moderation is key when it comes to portions and calories. Choose your favorite foods less often and take smaller portions, which will save calories. For example, try splitting your meal or order the appetizer size instead. And the best place to start adjusting portion sizes is in your own kitchen. Switch to smaller plates, bowls, and cups. Purchase measuring cups/spoons and a food scale to get an idea for how much you are eating and to learn what is appropriate.
Proper portion control is the key to super-sizing your health and down-sizing your waistline. Remember, it is not about giving up foods you enjoy, but rather controlling the portions. Lastly, use high fiber, low calorie foods like fruits and vegetables to add more volume to meal to keep you full.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.