portion pointers
Understanding serving sizes and amounts.
help yourself
healthier
together
definitions
por•tion, [pohr-shuhn], noun - the amount of a given item that you eat at a meal. E.g. The runner's portion of pasta at dinner was much bigger than the basket weaver's.
serv•ing, [sur-ving], noun - a reference amount that enables you to determine the nutritional content of an item. E.g. He ate a big bowl of soup which was about two six-ounce servings.
If your portion is 4oz. of whole wheat spaghetti, that's half of the listed serving size, so you're eating half of the listed calories, fiber, etc. If your portion is 12oz., you're eating 1.5 times the calories. Use the serving sizes as a reference, not a guide.
Portions differ from person to person. Studies show that if you serve yourself a smaller portion, you'll eat less. Rather than extending your meal by mindlessly picking at food, be a conscious eater and stop when you feel full. Eating slower will help you gauge when you're sated, because your body takes a little while to realize it's been fed. Plus putting less food on your plate leads to less waste if you don't eat it!
dishware
Smallest Bowl: holds about ½ cup, or one serving of a grain like rice, or 1½oz. of banana chips.
Soup Cup: holds about 6oz. of liquid like soup, or 1 cup of solids.
Wide-Edged Bowl: holds about 8oz. of pasta or 1½ cups of soup.
Straight-Edged Bowl: holds about 1½ cups of soup or 2 servings of cereal.
Glasses: holds about 12oz. of liquid.
Coffee Cup: holds about 6oz. of liquid.
Information reproduced with permission from Harvard University.
