When you get a packaged food, you may see a nutrition label that categorizes the number of nutrients that the food provides per serving. However, if you’ve scooped a spoonful of hummus, grabbed a handful of pretzels and ate a snack, and suddenly shocked by the recommended serving size, the serving size doesn’t necessarily reflect the portion size. You may notice that.
So, anyway, what’s the difference between serving size and portion size? And is that also important? There is definitely confusion between the two terms.Recent survey conducted by International Food Information Council Nine out of ten Americans claim to understand serving and potion size, while 48% mistakenly associate the definition of potion size with the definition of serving size. got it.
In addition, many participants allow a single serving printed on the package to indicate how much to eat instead of a body that indicates hungry or full. About half of respondents say they are trying to eat close to one serving of the package to manage weight and avoid overeating.
So I talked to a registered dietitian and explained the differences between the two terms, the important reasons, and how to enjoy one serving that suits your needs. Not the other way around.
What is the serving size?
Serving size is defined as a standardized, measured amount of food. It is most commonly used by the United States Department of Agriculture (USDA) in connection with food groups or printed on the nutrition label of packaged foods. Academy for Nutrition and Nutrition.. Outside the label, you’ll see that these are listed in school lunches, hospital cafeterias, and some restaurant menus. Carla Harp Street, MS, RD, LD.. , Intuitive diet registration nutritionist.
For packaged products, this is usually listed in cups, ounces, grams, pieces, slices, etc. In the package Serving per container Have Serving size Determined by the manufacturer printed below National Institute of Diabetes, Gastroenterology and Kidney Disease (NIDDK).The nutrition label includes all nutrients, including carbohydrates, proteins, calories, and other nutrients based on their serving size. Alyssa Ramsey, MSRDOwner of Alissa Rumsey Nutrition and Wellness, Meal without apology..
Within the last few months, US Food and Drug Administration We’ve resized the servings of our packaged products to better reflect how Americans eat, such as changing half a cup of ice cream to two-thirds of a cup per serving. However, it is important to remember that one serving of the label is: No Recommendation of the amount you should consume. We’ll talk more about this later.
What is a portion size?
The portion size is the amount of food you choose to eat, but your personal portion size may look like part (or more) of the serving size, and this can change from day to day. Yes, says Harbor Street. One day your food intake may be half the recommended serving size, and another day it may be three times that depending on your hunger level.
However, as Americans begin to eat heavier meals, restaurant potion sizes are increasing year by year.according to National Institute of Cardiopulmonary BloodSince the 1990s, the size of common foods such as bagels has doubled and soda has tripled. In fact, American adults eat an average of 300 more calories per day than they did in 1985. American Heart Association (AHA).
Why is the difference between some and serving important?
In short: “One serving is an arbitrary amount decided by someone else and has nothing to do with your body or what you need to eat. Some are body clues, tastes, and needs. Based on the amount you choose to eat, “says Ramsey.
Harbor Street explains that the simple tricks to make a difference are the serving “S” and the standard “S”, the potion “P” and the personal “P”.
USDA will be released Dietary guidelines Every five years, according to NIDDK, this is a great starting point. Individual nutritional needs vary by age, weight, height, metabolism, gender, activity level, and more.
And although there are sciences that guide serving sizes (the Food and Drug Administration is based on them) USDA Food Consumption Survey As a guide), it is important to remember that many manufacturers printing nutrition labels have an unfavorable motivation when determining a serving. For example, Harbstreet warns that if you want to meet the government’s requirement to list “low sodium” on your packaging, you may be manipulating one serving that is listed to meet that number.
“One serving is that correct The amount of food you eat is not. ” Rachel Hartley, RDAuthor of Gentle nutrition.. “The right part to fill is not static and depends on your hunger level and what else you are eating as part of your diet.” For example, if you eat a serving-sized soup with a sandwich for lunch. , It could be too much soup. But if you’re just eating soup for lunch, she explains that one serving may not be enough. You need to adjust the size of your part accordingly.
“When people use the nutrition label serving size as a guide light on whether they eat food, the serving size becomes harmful,” he warns. Tessa Nguyen, RD, LDN, Professional chef and registered dietitian. “This does not consider whether the food is a food that naturally fits the original dietary pattern, but because of the numbers listed on the nutrition label, the food is polarized into good and bad binaries. It’s time to start turning. ”
But that doesn’t mean that all serving sizes should be ignored, or all bad. Harbor Street specifically considers certain nutrients that help manage chronic illnesses, such as diabetics who administer insulin based on carbohydrate intake and diabetics who struggle to get enough protein in their diet. For those who need to, they say they serve their purpose. Rumsey adds that if you’re just exercising or an athlete, you may need to pay attention to getting enough carbs to fuel your muscles. This does not mean that people in these categories have to stick to eating the recommended serving size, but they can use it as a guide to help meet their nutritional needs. increase.
Find the right amount of food for you.
Harbor Street explains that you can use the hunger scale to determine what your potion size should be to be full and satisfied with your food. This metric measures how full you are by checking in yourself while eating and assessing hunger and satisfaction on a scale of 1 to 10.
Check in yourself when you’re half done and two-thirds done. When you’re done with the amount you’ve given, Harbor Street says. Whether it’s half the standardized serving or three servings, when you’re happy and comfortable, you can consider it your share.
“Mindfulness and adapting to your body are useful skills to have when it comes to eating,” Ramsey adds. “Understanding what your body wants from you and being able to react to it by giving it what you want and need is what makes you a more enjoyable and satisfying dining experience. It will help. ”
However, if you are having a hard time determining hunger and fullness, Rumsey organizes your diet more regularly (every 4-5 hours) to include carbohydrates, protein, and fat. It is advisable to focus on that. A registered dietitian can also help you determine the best way to find your perfect part. “By working with a registered dietitian who specializes in intuitive dietary habits, we can ensure that our nutritional goals are achieved while avoiding eating disorders based on any serving,” Nguyen said. Mr. says.
Unless you’re trying to fill a certain amount of food or nutrients for medical reasons, Hartley usually needs to measure and weigh food on his own, focusing on hunger cues. I add that it is not. If she needs additional guidance, imagine she’s making plates for others when she plates the food herself, she suggests. When you get out of the equation, you can probably intuitively serve food on a plate.
If you don’t know where to start with the right amount, Harbor Street says it’s best to start with one serving, unless it’s a limiting tool. Also, many unlabeled foods do not contain a single serving, so the Academy for Nutrition and Dietetics suggests these common tools for determining the average partial size of some foods. increase.
- Baseball or an average sized fist. Use this to measure about a cup of food when measuring vegetables, fruits, or juices.
- A tennis ball or a small handful. It measures about 0.5 cups or 1 ounce and is ideal for grains.
- A deck of cards or the palm of your hand. Great for fish, chicken, beef, or other protein sizes, this is about 3 ounces in size.
- Thumb size. Use this to estimate for a tablespoon of nut butter.
- Postage stamp. This is equivalent to a teaspoon and is ideal for tinkering with fats and oils.
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