Does Portion Size Count?

Sharon Palmer RD

Published on September 28, 2017

If you’re wondering whether portion size matters for weight loss, then you’re in luck because Sharon Palmer is sharing her top nutrition tips to help you out.

Question: Does portion size really matter for weight loss?

Sharon’s Answer:

Portion size is really important for a healthy weight, as many Americans consume far too many calories. Thus, we are often out of balance between how much energy we take in and how much energy we burn as fuel for our bodies. One of the main reasons we eat too many calories (essentially energy) is because today’s portion sizes are just plain too big. Research shows that today we are eating larger portion sizes than we ate in years past. This is happening everywhere: in supermarkets (i.e., bagels, muffins, beverages), restaurants, and even at home. In fact, the actual dimensions of our serving utensils, such as plates, spoons, and glasses, are bigger now.

Of course, there is more to the weight puzzle than mere portion size. For example, I don’t think you need to worry about portion size when you pile up on non-starchy veggies—the more the better of these high-fiber, low-calorie, nutrient-rich foods! The quality of what you eat is just as important as how much you eat.

Portion Size Rules

When it comes to portion sizes, get to know a few basic rules

Cooked grains, pasta, and rice = 1/2 cup serving
Fruit = a small individual piece (banana, apple, pear, peach) or 1/2 cup chopped
Juice = 1/2 cup serving of juice.
Meat, fish, chicken or tofu = 3 ounces
Fats (salad dressing, mayonnaise, margarine, oil) = 1 tablespoon

Tips for Portion Control

Look at the suggested serving size on the package of prepared foods, as well as how many servings are in the container.
Measure portions with a measuring spoon or measuring cup for a while to become more in touch with portion sizes.
Watch out for open large bags of foods, such as cookies, snacks, and cereals. Pour your serving into an individual bowl to control how much you eat.
Use a spoon to measure olive oil, as it’s difficult to control how much you use when you pour it directly out of the bottle.
Use smaller bowls and plates to dish up foods.

Portions of Food: Approximate Visual Size

Here are some visual clues you can use for portion size.

3 oz cooked meat or tofu = Deck of cards
1 oz cheese = Three dice
1 c cooked grains = Baseball
1 Tbsp salad dressing = Poker chip
1 slice of bread = DVD disc
1 baked potato = Computer mouse
1/2 c cooked pasta = Tennis ball
1/2 c fruit = Light bulb
1 tsp margarine = Tip of thumb

Eat and Live Well,

Sharon

Check out the other nutrition questions I’m answering at The Plant-Powered Dietitian:

How to Prepare Dried Beans to Avoid Antinutrients
Does Roasting Veggies Ruin Nutrients?
Is “clean eating” a healthy lifestyle?

Image: Tofu Kale Power Bowl with Tahini Dressing, Sharon Palmer, RDN