Portion Sizes and Serving Sizes

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

Member Comments

1SUZIQ11

I would be totally lost without my scale!! Report

JIACOLO

I always have a hard time with portions visually. Report

DMEYER4

thanks Report

MIYAMO

Good information. Report

FISHGUT3

thanks Report

LOFAGIRL

Thanks for the information. I am new to SparkPeople and will need all the help. Report

97MONTY

Great information Report

KHALIA2

Great tips! Thanks, Coach! Report

REDROBIN47

Good reminder. Thank you. Report

SHOAPIE

Thanks. Report

SPINECCO

Thanks for sharing. Report

JACKIEFAT2

Why is a serving of dense grain/cereal the size of a billiard ball and a serving of puffy cold cereal the same size. Doesn't seem right to me. Report

SUSANBEAMON

I think some servings are too small. Report

GEORGE815

Portion control is something you never heard of as a kid. Report

LSANDY7

The BEST invesment I've made in healthy eating is my kitchen scale! It really helps keep portion distortion under control. Report

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About The Author

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.

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