The Foundation: Reference Amounts Customarily Consumed (RACC)
At the core of how serving sizes are calculated is the concept of Reference Amounts Customarily Consumed (RACC). These are standardized amounts of food that regulatory bodies, like the FDA, determine based on national food consumption surveys. RACC values are not a recommendation for healthy intake, but rather a realistic reflection of how much the average person eats in one sitting.
For example, the RACC for yogurt is 170 grams, while for ice cream, it is 110 grams (or 2/3 cup). Manufacturers use these RACC values as a guide to determine the serving size they list on the Nutrition Facts label, expressed in a common household measure (e.g., cup, teaspoon, piece) and a metric amount (grams or milliliters).
Rules for Different Food Product Categories
The method for determining the labeled serving size varies depending on the product's format. Manufacturers must follow specific rules to ensure consistency and compliance.
Discrete Units
For products sold in individual, separable pieces, such as cookies or crackers, the serving size is based on the weight of a single unit relative to the RACC. If a unit is close to the RACC, one unit is a serving. If units are much smaller, the serving size is the number of units that approximates the RACC.
Bulk and Variable Products
For foods like cereal or yogurt, the serving size is the household measure closest to the RACC. For naturally varying items like pickles, it might be an average weight approximating the RACC.
Large, Divided Products
For items typically divided, like cakes or pizzas, the serving size is a standardized fraction of the product that approximates the RACC.
Interpreting the Nutrition Facts Label
Understanding how serving sizes are calculated is key to using nutrition labels effectively. Pay attention to both the serving size and the number of servings per container to accurately gauge your intake. Some multi-serving packages feature dual-column labels to show nutrition information per serving and per container.
Serving Size vs. Portion Size
Serving size is a standardized, regulated amount on the label, determined by government regulations and industry data. Portion size is the amount an individual chooses to eat, influenced by personal preference and context. This distinction is important for managing intake, as portions often exceed serving sizes.
| Aspect | Serving Size | Portion Size |
|---|---|---|
| Definition | A standardized, measured amount of food determined by government regulations (like the RACC). | The amount of food an individual chooses to eat at one time. |
| Determined By | The food industry, based on federal regulations and consumer data. | An individual, based on personal preference, hunger, plate size, and social cues. |
| Source | The Nutrition Facts label on packaged food. | Personal judgment or external influences (e.g., restaurant sizes, plate size). |
| Usage | A reference for comparing nutrient content across products and understanding labels. | The real amount of food consumed during a meal or snack. |
Conclusion: Informed Choices for a Healthy Diet
Understanding how are serving sizes calculated empowers you to better interpret nutrition labels. Serving sizes provide a standard for comparison, but it's crucial to distinguish this from your actual portion size. By being aware of serving information and servings per container, you can more accurately track your intake and make healthier choices. Resources like MyPlate offer further guidance for balanced eating.
