Test Your Knowledge

People who want to eat healthier and/or lose weight may find it helpful to pay attention to serving sizes while eating a variety of foods. Even the most nutritious foods, when eaten in excess, can contribute calories and may lead to unwanted weight gain. Learning to recognize what a serving of food looks like on a plate can take practice.

Bulk foods labels – such as those on flour, rice and cereal – use common terms such as cup, fluid ounce, tablespoon or teaspoon. The serving sizes for these items are based on what comes closest to the amounts indicated in consumption surveys. For items that are sold whole and divided after purchase (e.g., cakes, pizza, pies), the serving sizes are typically listed in fractions, such as 1/4 pizza. Items that are divided into individual units (e.g., eggs, bread, sliced meats, hot dogs) use the units as the serving size, such as one egg or one slice. Items like cookies may be listed by the piece (e.g., 1 serving = 6 cookies) and are derived by taking the weight of the amount of cookies typically consumed and determining the number of cookies needed to get the equivalent weight in different packages.

The following tips may be helpful in determining appropriate serving sizes and altering eating habits:

• Practice measurements. To become more familiar with appropriate serving sizes, try weighing or measuring foods at home and visually compare them to similarly sized common household items. Then, place the measured serving of food on a plate or in a glass to visualize the serving size. Meat is typically weighed after trimming and cooking, without bones.
  
  
• Eating out. If a restaurant serves large portions, diners can order from the appetizer menu or share an entrée with a companion. Some consumers also ask for half the meal to be wrapped "to go" or ask for the lunch-size meal (even during dinner). Salad dressings or other sauces may be served on the side to avoid exceeding the 1 tablespoon serving size limit.
  
  
• At home. Rather than placing serving bowls or trays of food on the table (which encourages second helpings and overeating), dietitians recommend placing only the appropriate serving sizes on meal plates.
  
  
• Read labels. Carefully reading nutrition facts labels can help consumers determine if the serving size listed on the package is appropriate for their meal plan.
  
  
• Between meals. When snacking or eating between or before meals, the rolls, appetizers or drinks all contribute to the daily caloric intake and should be taken into account.

Some experts believe that plates and cereal bowls with serving-size markers can help people to eat foods in more appropriate amounts. A Canadian study found that obese people with diabetes are more likely to lose weight and improve their glucose levels if proper portion sizes are clearly marked on their tableware.