Food & Nutrition

Serving Size And Portion Size – Here Are The Differences

Two phrases you’ll frequently hear corresponding to mindful eating: portion size and serving size, particularly in case you’re attempting to shed those few extra pounds. Maybe, when you meet any dietitian regarding your healthy eating lifestyle, you may be asked to take care of your portion size and serving size. Including proper amounts of healthy foods in your diet is a key part of healthy eating. However, the terms ‘serving size’ and ‘portion size’ are frequently used interchangeably – despite the fact that they aren’t the same thing – with regards to choosing the amount to eat.

In this way, to assist you better comprehend these two phrases that you’ll frequently hear corresponding to weight reduction diet or mindful eating, here is the difference between portion size and serving size. Having a clear concept of these terms and realizing the amount to put on your plate to help control the amount you consume without compromising on taste nutrients can assist you with maintaining weight reduction or remaining healthy.

Portion size

  • Portion size is how much food you decide to eat at once, regardless of whether in food corner, from a pack or in your own kitchen. A portion is 100% under our influence. Numerous foods that come as a single portion really contain various servings.
  • For example, the nutrition fact label of ready-to-eat cereals is marked as 1 cup for one serving, however on the off chance that you choose to have half cup of it only, that would be considered as portion size.

Serving size

  • Serving size is a standardized measure of food. It might be utilized to measure suggested amounts, similar to the case with the healthy plate diagram, MyPlate food groups, or speak to amounts that individuals regularly consume on a food label or nutrition facts label.
  • For example, one slice of bread, 1 teaspoon oil or 1 cup of milk is 1 serving of respective food group.

When we comprehend the difference, it’s simpler to decide the amount to serve and simpler to show others the difference between the two. Take in some proposed servings from every food groups to better comprehend what you can eat at mealtime or between meals.

Estimating serving size by your hand

Measuring cups and spoons are incredible tools for estimating your serving size, however, these tools aren’t generally accessible. Another approach to estimating your portion is by comparing it to different parts of your hand.

A fist or cupped hand
  • Measures around 1 cup.
  • A suitable portion size for raw vegetables, whole fruit or 100% fruit juice.
A little, scooped handful
  • Measures around ½ cup.
  • Equivalent to 1-ounce of grains, such as wheat, pasta, rice and oats.
A palm of the hand
  • Measures around 3 ounce-equivalents.
  • A suitable portion size for mutton, fish, chicken, beef and other meats.
The size of the thumb
  • Measures around 1 tablespoon.
  • An appropriate portion size for nut spreads like peanut butter.
A tip of the pointer finger to the primary joint
  • Measures around 1 teaspoon.
  • An appropriate portion size for oils or other fats & salad dressings.

Measure foods consistently to induce a thought of what the serving sizes appear to be. It gets simpler to choose the right portion as you become more accustomed to it. After you become experienced about serving sizes, it becomes easy to possess mindful eating and reducing those few extra pounds.

Ms. Siddiqui is a dietitian by profession. She is likewise a content creator and writer & enamored with expounding on nourishment, health and well-being in her spare time.

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