What Food Portion Sizes Actually Look Like

Overview

Have you decided to pay attention to your portion sizes, but have no idea what that looks like? Do you mindlessly cut off a piece of cheese or pour yourself a large bowl of cereal? The nutrition food labels on the back of packages gives us serving sizes, but people either ignore the information or overestimate what a serving size looks like. With the obesity epidemic it is important to watch portion sizes. 

In 1970 Americans took in an average of 2,160 calories per day, but now each person takes in 2,673 daily calories per day. This statistic shows we are now eating 20-25 percent more calories than we did in 1970. So, what does a normal portion size look like?

Protein

For protein aim to limit your serving size of meat, poultry, and fish to three ounces, or the size of a deck of cards. You can also use the palm of your hand as a measurement. Two large eggs are a serving.

Dairy

A serving of yogurt is one cup, or the size of your cupped hand. Aim to eat yogurt without added sugar. A serving of cheese is one ounce or the size of your thumb.

Beans, peas, lentils, and grains

A serving size of beans, peas, lentils, and grains (think brown rice, quinoa, oatmeal) is ½ cup or the size of a tennis ball or the front of your clenched fist. 

Nuts Butters

A serving size of peanut, almond, cashew, sunflower seed, tahini is two tablespoons. This looks like a heaping amount on your dinner spoon. A teaspoon is the size of the tip of your thumb.

Nuts and Seeds

The serving size of nuts and seeds is one ounce but differs depending on the size and weight of the nut and seed. A serving of almonds is twenty-three almonds, a serving of pumpkin seeds is eighty-five seeds, a serving of walnuts is 7 walnuts, and a serving of pistachio nuts is 49 nuts without the shell.

Fruits and Vegetables 

A serving size of cooked green or orange vegetables (think broccoli, zucchini, asparagus, butternut squash, pumpkin) and fruit is ½ cup or the size of a tennis ball.

 

 Summary

Watching portion sizes is a helpful way to ensure you are not eating too many calories. You can also use measuring cups and spoons and food scales for more accurate measurements. Another helpful tip is to eat on your smallest plates, such as a salad plate. Do not forget to eat mindfully which includes sitting at the table and not in front of the TV or looking at your phone, chewing your food, avoid eating while standing, taking lunch breaks away from work, and being thankful for the food in front of you. Mindful eating not only helps you eat less but improves digestion and lowers stress which is important for those with digestive issues including IBD and IBS. Please make an appointment with us for more guidance.

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References

https://www.thekitchn.com/a-visual-guide-to-protein-serving-sizes-243496

https://www.yourweightmatters.org/portion-sizes-changed-time/