Portion vs. Serving: A Key Difference
Although many people use the terms 'portion' and 'serving' interchangeably, they refer to different concepts in nutrition. A portion is the amount of food put on a plate and eaten at one meal or snack. It is subjective and depends on hunger and food availability. In contrast, a serving or serving size is a standard amount set by an authority like the Food and Drug Administration (FDA). This standard is the basis for nutrient information on Nutrition Facts labels.
The Growth of Portion Sizes
For decades, food portions have increased, especially in restaurants and packaged foods, a phenomenon called “portion distortion”. A single serving in the 1970s may now be sold as a 'regular' or 'small' size with two or three times the calories. This shift has impacted public health and is linked to rising overweight and obesity rates. A person eating an entire restaurant meal might consume three or more servings in one sitting, exceeding daily caloric needs. Understanding serving sizes is the first step toward controlling how much food is eaten.
Strategies for Mindful Portion Control
Managing portion sizes is a way to manage weight and avoid overeating. Strategies to help align portions with health goals include:
- Use smaller plates. Smaller plates can make portions look larger and reduce the amount of food consumed.
- Measure food. Initially, use measuring cups and spoons to help recognize a standard serving size.
- Use visual aids. Use household objects as references for portion sizes. For instance, a deck of cards is about the size of a 3-ounce portion of cooked meat, while a baseball approximates one cup of vegetables.
- Plate food away from the table. Portion out food in the kitchen to avoid going back for seconds.
- Add more vegetables. Fill half of the plate with non-starchy vegetables to increase fullness and reduce the portion size of more calorically dense foods like grains and proteins.
Portion vs. Serving: A Comparison
To clarify the distinction:
| Aspect | Portion | Serving |
|---|---|---|
| Definition | The amount of food an individual chooses to eat at one time. | A standardized, measured amount of food or drink. |
| Control | Controlled by the individual. | Set by the food manufacturer or government agency (e.g., FDA). |
| Measurement | Variable; can be more or less than a standard serving. | Fixed and listed on a food's Nutrition Facts label. |
| Purpose | What is actually consumed, for a meal or a snack. | A benchmark for comparing the nutritional value of similar foods. |
Reading Nutrition Labels for Healthier Portions
Knowing the difference between portion and serving allows for effective reading of nutrition labels. When seeing a label for a packaged snack, the calorie and nutrient information corresponds to the serving size. If a bag of chips contains three servings and the whole bag is eaten, the label's calorie, fat, and sodium amounts must be multiplied by three. This helps make intentional eating decisions. Tools like the MyPlate guide from the USDA can help determine appropriate serving recommendations for different food groups. For example, one serving of grains might be a single slice of bread, while one portion might be an entire sandwich.
Conclusion: Control Food Intake
In summary, what is the same as a portion is the amount that is actually eaten. This is different from the serving size printed on nutrition labels. By managing this difference, it is possible to control eating habits, track nutritional intake, and reach health and weight goals. Mastering portion control is about building awareness and making mindful choices that support well-being. It is a skill that develops with practice. To learn more about standard recommendations, visit the NIDDK website for information on healthy eating.
