While portion size is only one of many factors to blame for America’s expanding waistline, changes in portion size over the last few decades correlate closely with the increase in obesity in the population. It’s no surprise that Americans are having trouble keeping up - we’re more confused than ever about what constitutes a proper serving. According to the National Heart, Lung, and Blood Institute’s Portion Distortion Quiz, for instance, a bagel 20 years ago contained 140 calories and was 3 inches in diameter, while today’s restaurant bagel has 350 calories and is 6 inches in diameter.
We might not always be able to control serving sizes when we’re eating out, but we can easily rein in portions when we prepare food at home. First, however, we need to know what sizes are correct for which kinds of food.
How Big is a Serving of Protein?
A serving of protein, whether it’s eggs, fish, poultry, pork, or red meat, should be 3-4 ounces, or roughly the size of the palm of your hand. A restaurant serving, unfortunately, is often much larger than this: a smaller cut of steak like filet mignon will often start at 8 or 9 ounces, while large cuts like porterhouse can get as big as 22 ounces.
An obvious solution to this problem is to prepare meals at home, where you can control portion sizes. It’s worth spending a few bucks on a small kitchen scale, so that when in doubt you can measure out portions. If, however, you can’t get around eating out frequently (such as businesspeople who may need to entertain clients), simply divide a large serving of meat into appropriate portions and take what you don’t eat home with you.
How Big is a Serving of Carbohydrates?
A serving of carbohydrates like rice, pasta, and cereal, is typically a cup, or around the size of your fist. To those accustomed to eating massive restaurant portions of things like pasta, this may seem like small potatoes (pun intended). However, an excellent way to feel like you’re getting enough to eat is to add fiber-dense foods like fruits and vegetables to your plate: when making spaghetti, for instance, mix shredded zucchini in with your noodles, or add dried fruit and nuts to cereal. You’ll curb hunger as well as make your meals more nutritious.
Speaking of fruits and vegetables, a serving of fruit can be anywhere from a single piece (as with apples and bananas) to a cup of berries. A serving of vegetables is usually a cup, minimum---more in the case of leafy greens like spinach. The good news is that these low-calorie foods are high in vitamins, minerals, fiber, and antioxidants, so more is generally better.
How Big is a Serving of Fat?
Dietary fats from plant sources like vegetable oils, avocados, and nuts, are a major component of a healthy diet, but because these foods are calorie dense (they contain 9 calories per gram as opposed to 4 per gram for protein and carbs) they should be enjoyed in smaller amounts. A serving of oil or peanut butter, for instance, is most often a tablespoon, or a little larger than the top half of your thumb, whereas a serving of nuts like almonds is 1 oz, or around 1/3 cup.
A good way to eat healthy fats and increase the feeling of fullness is to consume them in combination with lean protein sources and complex carbohydrates: oil drizzled over a salad with chicken on it, or peanut butter spread on whole wheat bread with sliced bananas. In fact, getting a combination of the macronutrients at each meal and snack is the best way to feel full, regulate your blood sugar (and therefore your energy level), and curb carbohydrate cravings later in the day.
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