Normal Serving Size With Food Measurements

A serving size is dependent on how informed you are. If you use Big Foods recommendations, you're bound to have issues with your weight. This is why I love the old school methods of calculations. You just can't get any more precise! Plus, learning the old methods will help control any food issues you might have. Typically, the bigger the meal the more calories are in it, the smaller the meal the fewer calories. However, we all know that looks can be deceiving so you'll have to dig a little deeper than that...

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The trend toward larger portions has finally been recognized as an American problem. Larger servings of food have also super-sized American’s waistlines. According to the U.S. Department of Agriculture, the average number of calories Americans consume each day has risen from 1854 calories per day in 1988 to 2002 calories per day in 2006. That’s an increase of 148 extra calories per day and works out to 15 pounds of weight gained each year. If the excess in calories was that much ten years ago now, you can well imagine how much larger that number would be today!

Fast food restaurants have steadily been increasing the amount of food you can buy for over 20 years. Sandwiches, fried foods, sweet and salty snacks, and sodas were discovered to be between two and five times larger than their original counterparts. The majority of the foods that were examined also exceeded the FDA's Recommended Daily Allowance. For example, the average cookie sold in fast food restaurants was 700 percent larger than the recommended serving size.

The push to promote low-fat foods has also encouraged people to think that they’re eating healthier foods. However, many low-fat products such as processed carbohydrates, are still high in sugar or starch and are therefore still very high in calories.

It's important to consider not only WHAT you eat, but also HOW MUCH you eat. In addition, people tend to eat what's put on their plate, even if they know it's larger than a typical meal.

One study published in the American Journal of Clinical Nutrition showed that when a group was given smaller portions, that's all they ate. When they were given larger portions, they ate a larger amount of food without feeling any fuller than when they ate smaller portions.

Today, there is a generation of young people that have grown up consuming larger portions from the git go. They expect value for their money when they eat out and show displeasure when they're not presented with enough food.

Normal portions make folks feel cheated. Restaurants needing sales and dollars, are pressured to satisfy their customers, since food is relatively cheap compared to other expenditures. Larger portions make consumer's feel happier, and the health effects are vastly overlooked. This could help explain why the more you eat out, the more likely you are to become overweight.

Standard Portions

Many people are uncertain about what makes up a standard portion for each food group. A serving size is the standard size recommended for different foods. A portion of food is the actual amount you eat. For example, your normal portion of pasta in a bowl could be two or more servings.

Nutrition labels offer some guidelines, but the serving sizes they have listed may be different from those recommended by health experts or old school methods.

Serving Size

Food Group     Amount      Standard Serving       Size Comparison

Meat or        1          2/3 cup cooked beans   A serving of meat is
protein                   or lentils, 1 egg      about the size of the
                            (4 per week)         palm of your hand, or
                          3 ounces of cooked     a deck of cards.
                            lean beef,
                            poultry, or fish

Dairy          2-3        1 cup (250 ml.) milk   An ounce of hard
                          2 slices cheese        cheese is about the
                          1 small tub yogurt     size of a standard

Fruit          2-3        1 medium apple,        A half cup of fresh
                            orange, banana       fruit is about the
                          2 small apricots,      size of a small fist.
                            plums, etc.
                         1/2 cup fruit juice

Vegetables     4-5       1 medium potato         A half cup of cooked
                         1/2 cup cooked          vegetables is about
                           vegetables            the size of a tennis
                         1 cup salad or          ball.
                         raw vegetables

Breads and     4-7       1 slice bread           A serving of pasta
cereals                  1/ cup of cooked        or rice is
                         pasta or rice           about the size of a
                         1 bowl cold             baseball.

It's important to know the differences between serving size and portion size. When it comes to food, size really does matter!

Related Pages on This Site

Burn Fat Faster – Eliminating the Negative Effects of Sugar

Eat Right For Your Blood Type

Low Calorie Diet Plans Versus Low Fat Diet Plans

The Benefits of Phytonutrients for Health and Aging

Lose Stubborn Belly Fat – Best Ways to Eliminate a Pot Belly

Eating a Balanced Diet Decreases Weight and Increases Energy

Eat Right For Your Blood Type


Portions and Serving Sizes

Are You Overeating? Portions and Servings

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