Healthful food choices are mandatory for “healthy eating”. This means that you are aware of what you eat and how much you eat. This also includes knowing the actual difference between serving size and portion size. Though these terms are often used interchangeably, they are actually very different.
A “serving” is the amount of food recommended in consumer education materials whereas, a “portion” is the amount of food you choose to eat at any one time — which might be greater or lesser than a serving. Consumer education materials have different other terms indicating the health quotient and nutrition value of the packaged food and these details are available at www.firsteatright.com.
Given below are day-to-day examples which would help you to figure out your serving sizes.
- 1 teaspoon of vanaspati ghee is the size of one dice
- .08 kg of meat is the size of a deck of cards
- 1 cup of pasta is the size of a baseball
- 42 grams of cheese is the size of four stacked dice
- ½ cup of fresh fruits is the size of a tennis ball
To overcome portion distortion and to downsize your helpings, try these tips.
- Always eat from a plate instead of directly eating from a package to know the quantity of food you consume.
- Use smaller vessels such as a kid-sized plate for your dinner, so less looks like more.
Once you get a proper hold on serving sizes, you can use them to adjust your portion sizes accordingly and make necessary modifications.