Serving size is determined by the amount of food a person puts on their plate, but can also be measured in cups or grams. The USDA recommends specific serving sizes for different types of food, but portion control is also important to avoid “portion distortion.” Visualizing serving sizes can be helpful.
A serving of food is determined by the amount of food a person puts on their plate. There is no real unit of measurement for serving size, as it is a rather arbitrary amount that is usually determined by how much food a person thinks they will eat. The term is also used in certain dietary regimens to refer to the amount of food a person should eat, in which case it is often measured in typical units of measurement, such as cups or grams.
One of the most confusing aspects of understanding how a serving of food is determined is the use of the terms “serving” and “serving.” A serving, sometimes called a “serving size,” is what is recommended by the United States Department of Agriculture (USDA) and is generally based on the amount of a certain type of food that can be safely consumed in one meal or for the whole day. Serving sizes can also measure approximately how much the manufacturer of a food product estimates a person will eat in a single sitting.
The USDA has studied different diets and the calorie needs of men and women, and has used this information to establish appropriate serving sizes for different types of foods. Generally, the USDA recommends that a single serving of food be about one cup (250 ml) of grains such as pasta or rice; about half a cup (125 ml) of chopped fruit or vegetable, or a whole medium piece of fruit or vegetable; about two to three ounces (55-85 g) of protein such as meat or beans; and only about a tablespoon (15 ml) of oil or fat. These are single servings only, and more than one serving of each is usually required for healthy eating throughout the day.
Portion control is a person’s exercise of moderation in choosing the portion of food to put on their plate or eat. Since the USDA determines serving sizes based on healthy eating habits, most people can ensure they are eating healthy by following these serving recommendations. However, children under the age of two and pregnant or lactating women will have different dietary needs.
There is also a phenomenon called “portion distortion,” in which the portion of food a person places on their plate seems reasonable, but is actually significantly more or less food than they should be eating. This can be the result of a number of factors, such as restaurants serving multiple portions of food on a single plate, or someone simply not fully understanding how much to eat. In order for someone to better control the portion of food they eat, visualizing amounts measured in other ways can be helpful.
For example, the USDA recommended serving size for protein such as meat is easy to imagine considering a piece of meat the size of a standard deck of playing cards, or the size of a person’s palm when their hand is held open. A single serving of fruit or vegetable is about the size of a clenched fist or baseball. Oil should be kept to a minimum, and solid fats like butter or margarine should be used only minimally. Fats also include nuts and seeds, for which one serving is considered a handful.
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