Nutrition 101:

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Keep an Eye on Portion Size

What is the difference between Portions and Servings?

A "portion" is the amount of a specific food you choose to eat for breakfast, or other eating occasion. Portions can be bigger or smaller than the recommended food servings.

A "serving" is a unit of measure used to describe the amount of food recommended from each food group. It is the amount of food listed on the Nutrition Facts panel on packaged food or the amount of food recommended in the Dietary Guidelines for Americans.

You've probably noticed the increase in portion sizes while eating at your favorite restaurant, or grabbing food while on the go. Some portions have been "super sized," while others have simply grown in size and provide enough food for at least two people. With this growth have come increases in waistlines and body weight.

Let's take a look at few popular food items to see how they compare to the portions available 20 years ago:

20 years ago
Today
Bagel
  • 140 calories

  • 3 inch diameter
    		•
  • 350 calories
  • 6 inch diameter
    		•
    Cheeseburger
  • 333 calories
    		•
  • 590 calories
    		•
    Spaghetti & Meatballs
  • 500 calories

  • 1 cup spaghetti with sauce and 3 small meatballs
    		•
  • 1,025 calories

  • 2 cups of pasta with sauce and 3 large meatballs
    		•
    French Fries
  • 210 calories
  • 2.4 ounces
    		•
  • 610 calories

  • 6.9 ounces
    		•
    Soda
  • 150 calories

  • 12 ounces
    		•
  • 300 calories

  • 24 ounces
    		•

    Finding ways to shrink your portions can mean big health gains over time. Did you know that eliminating 100 calories, could add up to 10 pounds lost in one year!

    Here are some tips for keeping your portions healthy:

    • Choose a 12 oz. can of soda instead of a 20-24 oz bottle
    • Eat ½ of a large bagel (or purchase the mini bagels)
    • Buy pre-portioned, 1 serving, 100 cal snacks versus the "big grab"
    • While eating out, share the entrée with your partner

    Portion Size Reference

    Item
    Visual Reminder
    1/2 cup cooked rice or pasta Size of a tennis ball
    1 medium potato Size of a computer mouse
    1/2 average bagel Size of a hockey puck
    1 cup of raw fruit or vegetables Size of a baseball
    1/2 cup cooked fruit or veggies Size of a tennis ball
    3 oz. of cooked meat or poultry Size of a deck of cards
    3 oz. grilled fish Size of a checkbook
    2 tablespoons of peanut butter Size of a golf ball
    1 oz. of cheese Size of 4 stacked dice
    1 cup of ice cream Size of a baseball

    In addition to the information listed above, The My Pyramid website is a great resource to help you find out how much food from each food group you need for good health and a healthy weight. The site is filled with nutrition information and tips plus you can track your food choices, if you are interested.

    Here's what to do:

    1. Click on this website, http://www.mypyramid.gov/
    2. Fill in your age, sex and activity level in the My Pyramid Plan box and click on submit.
    3. Here's how much food you are to eat from each food group to maintain your weight and more. a. Click on the food groups or the tips for more information.
      b. Look at your options under, View, Print and Learn More. You can print a copy of your recommendations or start tracking your food choices.