Portion size and serving size are often used interchangeably, but they have a distinct and important difference. Portion size is the amount of food you choose to put on your plate and actually eat. Serving size is the amount of a specific food or drink that people typically consume. Serving sizes are set by the Food and Drug Administration (FDA) found at the top of the Nutrition Fact labels on packaged food and drink to help consumers make informed choices. The serving size is shown as a common household measure appropriate for that food.
Portion sizes of food prepared outside the home has increased significantly over the years and exceed federal guidance for dietary guidance and food labels. In addition, eating food out at a restaurant or ordering it for takeout/delivery has become increasingly popular. This contributes to the rise rates of overweight and obesity.
Because larger portion sizes often lead to an excess of calories eaten, consider what’s on your plate to help manage your intake.
So how did it get this way?
A century ago, there were about 3400 calories of food available for every U.S. citizen. Today, there are over 4000 calories available per person—an additional 600 calories, about 20% more available calories.
Understanding healthy portions can be challenging. Here’s why:
- Many of us don’t know what a healthy portion is.
- Restaurants offer extras like breads, chips and other appetizers that add extra calories, sodium and fat but lack any nutritional benefit.
- Some meals have portions that are enough for two or more people.
- Many convenience foods and drinks are priced lower but packaged in larger sizes to sell more.
Clearing up the confusion.
According to the U.S. Dietary Guidelines for Americans, here are a couple of important definitions:
- Portionis how much food you choose to eat at one time, whether in a restaurant, from a package or in your own kitchen. A portion is 100 percent under our control. Many foods that come as a single portion actually contain multiple servings.
- Serving Sizeis the amount of food listed on a product’sNutrition Facts label. So all of the nutritional values you see on the label are for the serving size the manufacturer suggests on the package.
Once we understand the difference, it’s easier to determine how much to serve and easier to teach kids the difference between the two. Learn somesuggested servings from each food groupsyou and your kids can eat at mealtime or between meals.
How can we eat and serve smaller portions?
- When cooking at home:Offer the proper “serving” to each member of the family, then put the extra food away. Save leftovers for another meal.
- When dining out: Skip the appetizers and split a large salad or main dish with a friend.
- When ordering takeout at home:Eat one slice of pizza instead of two and order a small instead of a medium to split among the family so the pieces are smaller.
- Watching movies at home or at the theatre:Don’t eat while watching TV or a movie or when you’re on the computer. It’s harder to control how much you’re eating if you don’t pay attention to what you’re putting in your mouth, and when. At the movies, share a box of popcorn, and avoid the free-refill tubs and skip the candy.
- At snack time:Never eat straight from the bag or box. Measure out snacks, including fruits and veggies, into appropriate portion sizes before giving them to your kids.
- All the time:Using a food diarycan help you pay closer attention to what you're eating, how much and how often.
You may be surprised to learn these are serving sizes:
- 1 slice of whole grain bread
- 1/3 cup cooked rice
- 1/2 cup cooked pasta
- 1 small piece of fruit (super-large apples are 2+ servings)
- 1 wedge of melon
- 8 fluid oz. 100% fruit juice
- 1 cup non-fat or low-fat milk
- 2 oz. cheese (about the size of a domino)
- 2-3 oz. lean meat, skinless poultry or fish (this is about the size of a deck of cards)
Written by American Heart Association editorial staff and reviewed by science and medicine advisors.
See our editorial policies and staff.
Last Reviewed: Dec 18, 2023
FAQs
A recommended serving size is the amount of each food that you are supposed to eat during a meal or snack. A portion is the amount of food that you actually eat. If you eat more or less than the recommended serving size, you may get either too much or too little of the nutrients you need.
What is the difference between portion size and serving size? ›
Portion size and serving size are often used interchangeably, but they have a distinct and important difference. Portion size is the amount of food you choose to put on your plate and actually eat. Serving size is the amount of a specific food or drink that people typically consume.
What is the difference between portion size and serving size Quizlet? ›
The serving size is a measured portion of food with calculated nutritional information. Serving sizes are found on the food labeling. Portion size is the food that's actually consumed during a snack or meal.
What is the difference between standard serve portion and serving size? ›
Serving size is a standardized amount of food. It may be used to quantify recommended amounts, as is the case with the MyPlate food groups, or represent quantities that people typically consume on a Nutrition Facts label. Portion size is the amount of a food you choose to eat — which may be more or less than a serving.
Why is it important to focus on a serving size instead of a portion size? ›
Portion sizes are more variable (thus requiring us to have “more control”) than serving sizes. Taking the time to read the nutrition labels on packages will show how much of a food or drink is considered to be 1 serving.
Does 1 serving mean 1 person? ›
A serving size is a measured amount of food or beverage that the average person consumes at one time. The serving size is listed on the nutrition facts label, which is found on the back of food and beverage products. Vegetables — 4 to 5 servings per day. One serving is equal to 1/2 cup of vegetable juice.
What does one serving size look like? ›
A serving size is a measured amount of food—1 cup, 1 slice, 1 teaspoon, etc. It's the amount you'll see on a food label, and it's what the USDA uses in the Healthy Eating Guidelines and daily recommendations.
Are serving sizes enough? ›
In some cases, like vegetables, it's perfectly OK (and even a good idea) to eat a larger portion than the serving size listed on the package. But when it comes to foods that are high in calories, fat, or sugar, the serving size can alert you that you may be getting more than is healthy.
What is the explanation of portion size? ›
A recommended serving size is the amount of each food that you are supposed to eat during a meal or snack. A portion is the amount of food that you actually eat. If you eat more or less than the recommended serving size, you may get either too much or too little of the nutrients you need.
What is the 5/20 rule? ›
% Daily Value (DV) can help you. figure out if a food is HIGH or. LOW in a nutrient, Use the 5-20 Rule. If the % DV is 5 or less then it is low in that nutrient, If the% DV is 20% or more then it is high in that nutrient.
A “serving size” is a standard amount of a food, such as a cup or an ounce. Serving sizes can help you when choosing foods and when comparing similar items while shopping, but they are not recommendations for how much of a certain food to eat.
Do olives count as a serving of vegetables? ›
Olives are technically a fruit — not a vegetable — and can help you reach your optimal servings of fruit and veggies per day! Olives are filled with natural antioxidants which help reduce inflammation in the body, preserve bone mass, promote a healthy heart and decrease the risk of certain kinds of cancer.
What is the difference between a portion and a serving? ›
A portion is how much food you choose to eat at one time, whether in a restaurant, from a package, or at home. A serving, or serving size , is the amount of food listed on a product's Nutrition Facts label, or food label (see Figure 1 below). Different products have different serving sizes.
Why are portion sizes a problem? ›
From restaurant plates to fast-food meals, portion distortion may be leading people to eat past the point of fullness. Eating past fullness can cause you to consume more energy — which is measured by calories — and nutrients than your body needs.
Why is it important to have a standard portion size? ›
Smaller portions allow your body to process the food optimally and absorb needed nutrients. Smaller portions will help keep blood sugars more stable, reduce the likelihood of indigestion, and will help keep heartburn and reflux under control.
What does serving size mean on a food label? ›
At the top of the Nutrition Facts label, you will find the total number of servings in the container and the food or beverage's serving size. The serving size on the label is based on the amount of food that people may typically eat at one time and is not a recommendation of how much to eat.
How to count portion sizes? ›
Use your hand and other everyday objects to measure portion sizes:
- One serving of meat or poultry is the palm of your hand or a deck of cards.
- One 3-ounce (84 grams) serving of fish is a checkbook.
- One-half cup (40 grams) of ice cream is a tennis ball.
- One serving of cheese is a pair of dice.
To determine serving size, you can weigh the food and divide it by the number of servings. Many recipes also provide the recommended serving size. For this calculator, we researched the recommended serving sizes according to the U.S. Food and Drug Administration (FDA) and the American Heart Association (AHA).
