Serving Size
This post will address what a serving size is. In our previous post on food groups, there was mentioning of serving sizes and how they relate with food groups thus we will focus in depth on what a serving size is.
Among the key principles of meal planning is moderation wherein you need to consume adequate amounts of nutrients without too much exceeding or restriction. That said, to promote a healthy lifestyle and manage weight effectively, accounting for portion size is an important practise. However, this does not imply that you require to constantly count your calorie intake. It is important to understand the differences between portion size and serving size along with their relevance to healthy eating and weight management.
Differences Between Serving size And Portion Size
The major difference between a serving size and portion size is that a portion size is determined by you or rather is under your control; while a serving size is already set and determined. If person A eats one plate of rice and person B eats half a plate of rice, then the two have consumed different portion sizes of rice. Depending on the size of plate, it could be that both have exceeded a serving size of rice, person B has consumed less than a serving size of rice or for a very small plate, both have consumed less than a serving size of rice. In more specificity, you decide the portion size of a food you are consuming but you have no control over a serving size because it is already determined. Portion sizes can either be the same as, less than or more than a serving size.
Normally, the serving size of a food is obtained from foods within a food group. You will find that different portions of various foods within a food group are evaluated and estimates of those foods that equivalent a determined calorie value is what is identified as a serving size. To illustrate: yams, arrowroots, cassava and chapati are all in the cereals, grains and starches food group. The portion size per serving of these foods is as follows:1/3 cup of arrowroots =1 serving, ½ chapatti=1 serving and ½ cup of pasta= 1 serving
You notice that the portion sizes per serving for various foods in a food group vary though the kilocalories obtained from these serving sizes is similar-about 80 kcals per serving.
Serving sizes can be seen on nutrition labels of various food packages. They inform about the recommended amount of food from a food group, and they also serve as important meal planning and diet planning tools utilized by dietitians.
It is probably best to mention that you do not have to be too keen with serving sizes and counting of calories since your body can alert you when you’ve had enough food in a seating. For instance, if you are still feeling hungry after a meal, chances are you have not eaten enough at that time. Hence, you do not need to master all the serving sizes of different foods because your body can alert you when you are hungry or full (this is especially for nutritious foods -not packaged foods).
Nevertheless, being informed about serving sizes can make you aware about how you can manage your portion sizes especially in regard to packaged foods. And if you’re managing a condition or trying to manage weight, information about serving sizes can be quite worthwhile and applicable.