What is a Serving?

Are You Suffering from Portion Distortion?

Over the past 20 years the size of our portions has increased. Think about how our bread slices have increased, how our soft drink bottles have grown, how 2 cups of pasta used to be the norm in an Italian restaurant. Now it’s not uncommon to see at least 4 cups on your plate. US Professor Brian Wansink coined the term ‘Portion Distortion' to describe the upward trend in the size of snacks and meals people are consuming.

It is important to be aware of your portion sizes, because larger portions mean more calories consumed. It's not just what you eat, but how much.

The Difference Between Portions and Servings

A portion is the amount of food you choose to eat. There is no standard portion size and no single right or wrong portion size.

A serving is a standard size used to help give advice about how much to eat or to identify how many calories and nutrients are in different foods. Guides, such as the Australian Guide to Healthy Eating, recommend the number of servings that should be consumed from each food group for a healthy diet, to ensure you have the right nutrient requirements and nutritional balance between fat, carbohydrate and protein.

How Do Your Serves Stack Up?

The following servings and serving sizes are generally recommended for adults. Depending on your age, gender and physical activity you may need to vary the amounts. It is important to consult a dietician or nutritionist to determine your individual requirements.

Meat or Alternatives - 1 Serve

• 80g-100g cooked lean beef (about the size of your palm)
• 2/3 cup cooked legumes and pulses (eg. lentils, chickpeas, 3 bean mix)
• 2 eggs

Dairy - 2-3 Serves

• 1 cup (250mL) milk
• 2 slices (40g) cheese
• 1 tub (200g) yoghurt

Fruit and Juices - 2 Serves

• 1 medium apple, orange, banana, etc (150g)
• 2 small apricots, plums, etc (150g)

• 1/2 cup (125ml) fruit juice

Vegetables - 5 Serves

• 1 medium potato (150g)
• ½ cup (75g) cooked vegetables
• 1 cup salad vegetables

Breads and Cereals - 5 Serves

• 1 slice (30g) bread
• ½ cup of cooked pasta or rice
• 1 bowl (30g) breakfast cereal

Tips to Help You Choose Sensible Portions

When Eating Out:

• Order an entrée instead of a main course; or if people are eating two courses – have two entrees. Skip dessert and have a herbal tea instead.
• Only eat until you are satisfied but not full. You don’t have to clean your plate; when you have had enough, leave the rest or ask to take it home.
• Ask for salad dressing or sauces to be served "on the side". You can then add just as much as you want. Instead of pouring the dressing on, try dipping your fork in the dressing or sauce then add it to your meal.
• Choose grilled food not fried.

At Home:

• Use standard measuring cups to work out the portion of foods you eat often. Too large or too small? Once you work out what you are eating you can make the necessary changes to eat the correct portion size.
• Limit the portions of foods high in calories, such as cookies, cakes, and other sweets, as well as fats, oils, and spreads.
• Eat your meal from a smaller plate; this will give you the sense you are eating a “full plate" without the extra calories.
• Put sensible portions on your plate when serving your meal, and don't take "seconds".

Written by, Dr Naras Lapsys, Springday Nutrition Expert.

Back to Nutrition.

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