One of the key ways to adjust your lifestyle and maintain your weight is controlling your portion sizes. Even if you are not attempting to lose weight, you should be aware of portion size. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25 percent.
What serving size means
Use the list of the examples below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realize.
According the USDA, 1 serving equals:
A good guideline to help you understand portion sizes is to translate the abstract information represented by the serving size into something visual that's easily remembered. So instead of trying to memorize lists of ounces, cups and tablespoons, simply compare the serving sizes of particular foods to familiar physical objects. For example, a single serving of:
The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out. Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to "eyeball" the amount of food and know whether there is too much or too little.
For example, filling a measuring cup with the proper sized portion of vegetables, rice, etc. and then emptying it onto a plate will help you learn what these serving sizes look like. Take note of how much of the plate is covered; this will help you in the future, even if you only do it once. Simply by having and implementing this knowledge, you will have taken an important step in achieving weight management.
Other ways of developing and maintaining proper portion control include:
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