(NYN) Portion Sizes Lesson

Portion Sizes

A serving size is the amount of food listed on a product's food label, and it varies from product to product. A portion is how much food you choose to eat at one time, whether in a restaurant, from a package, or at home. Sometimes the serving size and portion size match; sometimes they do not.

For example, according to a food label, 1 cup of macaroni and cheese is one serving. But if you make yourself a large bowl of macaroni and cheese, that portion is much bigger than one serving. The same may be true if you pour yourself a large bowl of cereal for breakfast. You should be the judge of how the portion you choose to eat relates to the serving size noted on the food label.

Knowing portion sizes helps you stay within your energy needs. A portion, or helping, is the specific amount of food or drink eaten in a meal or snack. It may differ from serving size, a fixed amount on a food label. Your portion may be bigger or smaller than you think. A typical portion could be enough for a day. Big portions could lead to overeating and too many calories, fat, and added sugars. To plan diets based on portion control, you can:

• Measure the bowls, cups and plates you usually use
• Compare your portion sizes to common objects (for example one small apple is equal to 1 cup and the size of a baseball)

What portion sizes are appropriate for each food category? The chart below shows how much to eat for three different calorie (food energy) levels if most choices are lean, low-fat and without added sugars.

Oils are not a food group, but they are part of the healthful food plan.

What Can You Do To Manage Your Portion?

Find out what you can do to manage your portion sizes by completing the activity below.

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