The Portion Distortion Guide
A List of Serving Sizes
|Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing. A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes.|
Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.
Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.
Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.
Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.
Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.