The Portion Distortion Guide
Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing.

A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too.

When choosing your portion, try to make it as close as possible to these recommended serving sizes.

Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.
  • Bread: 1 ounce (1 small slice, 1/2 bagel, 1/2 bun), or about the size of an index card
  • Cooked Grains: 1/2 cup cooked oats, rice or pasta, or about the size of a billiard ball
  • Dry cereal: 1/2 cup flakes, puffed rice or shredded wheat, or about the size of a billiard ball
Fruits and Vegetables: Aim for 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.
  • Raw fruit: 1/2 cup raw, canned or frozen fruit, or about the size of billiard ball
  • Dried fruit: 1/4 cup raisins, prunes or apricots, or about the size of an egg
  • Juice: 6 oz 100% fruit or vegetable juice, or about the size of a hockey puck
  • Raw vegetables: 1 cup leafy greens, baby carrots or about the size of a baseball
  • Cooked vegetables: 1/2 cup cooked broccoli, potatoes, or about the size of a billiard ball

Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.
  • Meat & Tofu: 2-3 oz cooked beef, poultry, fish or tofu, or about the size of a deck of cards
  • Beans: 1/2 cup cooked beans, split peas or legumes, or about the size of a billiard ball
  • Nuts & Seeds: 2 tbsp nuts, seeds or nut butters, or about the size of a ping pong ball
Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.
  • Cheese: 1 ounce or 1 thin slice of cheese, or about the size of a pair of dice
  • Milk: 1 cup milk, yogurt or non-dairy milk alternative, or about the size of a baseball
Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.
  • Fat & Oil: 1 tsp butter, margarine or oil, or about the size of one die
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints

Member Comments

JOHNMARTINMILES
Portion distortion is a trap into which we all fall at some time. Great article to raise awareness. Report
LADYBUG2917
I like the serving size comparisons. I measure when I can, but knowing a serving of meat is comparable to the size of a deck of cards is very helpful. Report
RCLYKE
THANK YOU Report
VFAITHFUL1
Good reminders! Report
PWILLOW1
Even if you think your measurements are fairly accurate it's a good idea to check at least once a month. Report
BPOPE1099
It sounds like I need to Get out my measuring cup, spoons and scale, before I eat my food.That is why I'm not loosing weight like I should. But what do you think my guest might say if I do that for example my Husband or son, Report
MARYGOLD5
Thanks Report
PLATINUM755
Thanks for the reminder...It's getting easier and easier with time! Report
ANNIEMAROO
Awesome article - I'm saving it for future reference!!! Report
GREYGIN
good reminders...porti
on sizes are difficult for me to visualize....star
ting to use a small scale to assist me. It's easy for me to move upward on portion size. I need to keep reminding myself that portion size is also an important choice Report
4CONNIESHEALTH
This is a great tool. thanks! Report
TOMATOCAFEGAL
good list to carry with you. Report
KYRELYSE
Useful! Report
CATNAP629
thanks Report
ARTJAC
THANKS Report

Related Content



 

About The Author

Nicole Nichols
Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.