The Portion Distortion Guide

A List of Serving Sizes

-- By Nicole Nichols, Fitness Instructor & Health Educator

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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. Examples One serving equals That's about the size of Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) Index card Cooked Grains 1/2 cup cooked oats, rice, pasta Billiard ball Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Billiard ball Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible. Examples One serving equals That's about the size of Raw fruit 1/2 cup raw, canned, frozen fruit Billiard ball Dried fruit 1/4 cup raisins, prunes, apricots An egg Juice 6 oz 100% fruit or vegetable juice Hockey puck Raw vegetables 1 cup leafy greens, baby carrots Baseball Cooked vegetables 1/2 cup cooked broccoli, potatoes Billiard ball Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible. Examples One serving equals That's about the size of Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu Deck of cards Beans 1/2 cup cooked beans, split peas, legumes Billiard ball Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters Ping pong ball Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible. Examples One serving equals That's about the size of Cheese 1 ounce or 1 thin slice of cheese A pair of dice Milk 1 cup milk, yogurt, soy milk Baseball Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible. Examples One serving equals That's about the size of Fat & Oil 1 tsp butter, margarine, oil One die