The FDA provides detailed guidelines on portions based on the amount the average person is likely to eat at once, known as the “Reference Amount Customarily Consumed.” They determine these figures, expressed in grams by using survey data, recommendations from food and nutrition organizations, and customs in other countries. And much of this data was collected several decades ago, which is good because it is from a time when as societies, we were trimmer and ate less. Per FDA regulation, a food manufacturer must also state product serving sizes both as a weighted format and as a consumer-friendly format (cups, slice, pieces, etc.). Now, remember, this is only for packaged products. Single-ingredients and raw foods such as standard meats, poultry, fruits, vegetables, and fish are exempt from nutrition fact labeling.
Research shows that people eat more food and drink when offered larger portions and that this has contributed to the U.S. obesity epidemic. Just think of yourself at the Cheesecake factory and you won’t need a scientific study to know that when there’s more on your plate, you eat more. Restaurant portions, grocery units and standard cookbook/ online recipes are larger than we may need. It’s for this reason, that I recommend, you begin to use and become aware of standard serving sizes. To do this, use your nutritional labels on packages and do your research for unpackaged items.
While a portion is how much you put on your plate, a serving is an exact amount of food. To eat well, feel well, and move towards your ideal weight, I suggest you practice portion-mindfulness, and stress food quality, so you don’t feel hungry. Choose not only high-quality foods but qualitative macronutrient combining to avoid feelings of hunger. Choose foods that are nutritious and satiating combining protein, fiber, and healthy fats in each meal. Being conscious of standard serving sizes helps you better manage your fat, sugar, salt, and calories. When we eyeball, we significantly increase our calories in ways that don’t necessarily offer more satisfaction. For instance, pouring in too much oil when we sauté, without necessarily benefitting from increased food satisfaction.
Where most of us overdo our portions is usually in our serving of carbs or starches (think rice, pasta, and potato) particularly of the white and nutritionally meager kind. If you have no choice, make a fist to measure out a one-cup portion of carbs as opposed to centering your meal around a big bowl of carbs. But remember that this is not an exact science and measuring or weighing not only comes in handy, it teaches you consistency and proper portion sizes.
For this reason, I highly suggest you begin looking at the serving sizes on every package you buy to understand what a standard serving size is. For instance, to make 1 cup of cooked carbs, you will usually need about a half cup of dry ingredient or less (check your package nutritional information.) I recommend using measuring cups. Personally, measuring out my food took the guesswork out of cooking and made me so much more aware of portion sizes.
Measuring cups – there are two main types: dry and wet measuring cups. To measure dry ingredients, fill all the way to the top, and then level off. Wet measuring cups should be used to measure liquids – water, milk, oil, and anything else that pours easily. Cups help you measure pasta, rice, dairy products, fruits and vegetables. 1 cup is a good starting point for a single serving of fruit and cooked vegetables. For raw vegetables that shrink with cooking, like salad, you can go up to 2 cups. See how this affects your weight to know if you need to go down in quantity to lose weight, particularly with higher carb or fat items. My favorite are these dry measuring cups because they are reasonable, stackable (not annoyingly looped together), and not made from plastic as well as this wet measuring cup because it’s made from glass (no icky plastic) and measures 4 cups.
For starches, like a potato, 1 cup diced, mashed or baked is about 1 medium potato and is a standard serving size. If you have metabolic syndrome, are struggling with significant weight gain, health issues, or have Diabetes, you may need to reduce your carbohydrates even less depending on your individual carbohydrate tolerance. In these cases, a standard serving of carbohydrate (15 grams) is equivalent to a small potato or a 3-ounce serving. Or you may need to eat less or no starches at all.
Measuring spoons are special, standardized spoons used to measure very small quantities of ingredients by volume quickly and accurately. Even in metric countries, many small quantities of ingredients are measured with measuring spoons rather than by weight, because it’s too much bother to weigh them out. The most accurate way to measure a tablespoon is to use a measuring spoon. If you don’t have a measuring spoon, you can use measurement equivalents. For example, 3 level teaspoons make 1 tablespoon. It is very easy to overdo your servings on standard kitchenware, whereas measuring spoons are shaped differently so it’s easier to level them. After using some annoying spoons, I finally found these spoons that weren’t attached together and came with every size needed. They make such a difference! I use them for coffee, sweetener, creamer, nut butter and so much more.
Many people eat servings that are much larger than the recommended amounts. If you are anything like me or my household, left to our own demise, we hand tear a slice of bread fit for a renaissance fair. One slice from the middle of a fluffy boule can easily weigh 60 grams (2-3 times a standard serving of a lightweight white bread). It is for this reason that I strongly suggest you use a digital kitchen scale. A food scale teaches you to be mindful of your portions and keeps you from eating more than you planned. Food scales are great for bread, meat (a standard serving is only 3 ounces!) and cheese. In addition, food scales are great for the following recipes. If you frequently use a food scale at home, you will gradually become accustomed to the look and feel of correct serving sizes. Using a food scale, even if you eventually stop using it, can help you learn more about correct serving sizes, which is a good investment in your long-term weight loss and weight management plan. I’ve been loving this scale because it’s cheap, flat and measures in grams and ounces.
Once you learn how to estimate standard serving sizes, you are better able to eyeball more normal portions even if you are overserved in a social setting. When you don’t have your measuring equipment, like at a friend’s or traveling, just remember that a serving of meat is about the size of a deck of cards, and a serving of pasta should fit in the palm of your hand.
If you are buying pre-sliced bread, remember a serving is just one slice. So instead of a regular sandwich, have an open-faced sandwich like our Scandinavian friends and limit the slice weight to 45 grams or less. If that doesn’t sound filling, combine with a side of veggies, some more protein, or even eat your sandwich with a fork and knife.
We all know that we eat with our eyes too. To decrease your overall portion sizes, start using salad plates as your main plates instead of large dinner plates. Recent research shows that eating from a full smaller plate is more satisfying than eating the same amount from a larger plate that appears emptier. I bought a set of beautiful glass salad plates that can be used for our intimate home meals but that can also integrate with the rest of our dishes. I love that the glass is lead- free.
Here’s the last thought, if you are splurging on gelato, put it in a teacup instead of a bowl, and use a teaspoon, you’ll feel like you got to eat more and you’ll savor your treat much slower.
Got any diet tricks to share?