Portion Sizes For Weight Loss
Eating the right portion sizes is important for weight loss.
Learning food portion control for weight loss can be challenging at
first.
But with some small changes in the way you eat and think of as “food
portions” can get you
eating
healthier and losing weight.
It’s
impossible to measure every morsel that passes your lips.
However, it is a
good idea to start measuring foods and beverages until you get a feel
for the right portion sizes in order to lose weight.
It is a
super-sized world out there, and most people are surprised to find that
their idea of a single serving is actually two or three.
If you
are into bells and whistles, there are food scales that are
pre-programmed with nutritional information, as well as scales that
will keep a running total of your daily food and nutrient intake for
you.
However, the only tools you really need are a simple and
inexpensive food scale, dry and liquid measuring cups, and
learning how to
read
food labels.
Understanding Portion Sizes
We
often relate a serving size to the amount of a particular food that is
put on our plates like at restaurants.
Unfortunately this
gives
us a distorted view of what true portion sizes are for that
food
item.
Portions served to us are in most cases more than a
true
serving size. This makes food portion control more difficult.
We also do not often measure our foods even
when at home and “guess” at what a ½ cup is or 1 serving of a food
item. This again is usually a misleading view of a true
portion
size if you have never had some visual to measure against.
Unless
you have some method to visualize your portions or take the
time
to physically measure all your food items, then you are risking eating
more than the true portion size and will be consuming more calories
than you are expecting.
Measuring is a great way to get
a feel for a real serving size and helps you learn food portion
control. However, you can get a
general
idea of a portion size if you have something to relate to the serving
size.
Use the list below as a general rule of thumb when
placing
portions on your plate.
- A woman's fist or the size of a baseball equals
one serving of vegetables or fruit.
- A rounded handful is about 1/2 cup of cooked
rice or pasta.
- The size of a deck of cards is approximately 3
ounces of meat, which is a typical serving size.
- A golf ball or the size of a large egg is about
1/4 cup of nuts.
- A computer mouse is about the size of a small
potato.
Measuring
is still the best way to ensure you have the right portion size.
Once
you have measured your foods for awhile you will get a better feel for
the right serving sizes.
If you are unsure if you have the
right
size, try putting less on your plate and then if you are still hungry,
then go for a second “half” portion to play it safe.
The Food Pyramid and Portion Sizes
Steps
to a Healthier You
According to the US Government food pyramid,
there are six food
groups which should make up your daily meals. These groups
include grains, vegetables, fruits, oils, milk and meats and
beans.
The number of portions size you need for each of these
groups will depend on your age, gender and level of activity.
Use the links below to go to the
specific food group or just scroll
through the page.
The recommended daily allowances are shown for women and men.
If you are under 19 years of age, then be sure to read this
article on
teen
calorie intake to see what the right portions and foods are
for you.
Grain Portion Sizes

Foods
in this group are made from wheat, rice, cornmeal, oats and any other
cereal grain is part of the grain food group.
Typical foods
made
from these grains include pastas, breads, cereals, tortillas and grits
just to name a few.
These foods are made with either
whole grains or refined (processed) grains.
When selecting
your
portion sizes from the grain foods you should aim to make them whole
grains versus
processed.
During the processing of grains valuable nutrients
are
removed like dietary fiber, iron and many B vitamins.
Daily
Recommended Servings
Women
Age |
Daily
Recommendation |
Minimum Amount |
19
- 30 |
6
ounce equivalents |
3
ounce equivalents |
31
- 50 |
6
ounce equivalents |
3
ounce equivalents |
51
+ |
5 ounce equivalents |
3
ounce equivalents |
Men
Age |
Daily
Recommendation |
Minimum Amount |
19
- 30 |
6
ounce equivalents |
3
ounce equivalents |
31
- 50 |
6
ounce equivalents |
3
ounce equivalents |
51
+ |
5 ounce equivalents |
3
ounce equivalents |
Portion Sizes
for Grains
Here
are
some typical 1 ounce servings of grains.
- 1 Slice of Bread
- 1 Cup Cold Cereal
- 1/2 Cup Cooked Rice, Pasta and Cooked
Cereal
- 1 "Mini" Bagel or 1/4 Large Bagel
- 5 Whole Wheat Crackers
- 1/2 English Muffin
- 3 Cups Popcorn
- 1 Pancack (4 1/2 inch diameter)
- 1 Tortilla (6 inch diameter)
Back to List
Vegetables Portion
Sizes
Veggies
are a great source of fiber
and vitamins and help make you feel
fuller. These low calorie foods are a great addition to any weight
loss plan.

Some
vegetables are higher in carbohydrates than others and
in fact, the diabetic food pyramid includes these higher carb veggies
in their grains, breads and other starches food group.
You can read
this article on
diabetic
diets to learn more about their food pyramid.
Foods in this group include any vegetable and 100% vegetable juices.
The group is divided into 5 subgroups based on their nutrient content.
These groups are dark green, orange, dry beans and peas, starchy and
other vegetables.
You should try to get in more dark green and orange
vegetables as this offers the most nutritional value. Some common dark
green veggies include broccoli, spinach, turnip and collard greens,
watercress and Romaine lettuce. Orange veggies include acorn squash,
carrots, pumpkin, sweet potatoes and butternut squash.
Daily
Recommended Servings
Women
Age |
Daily
Recommendation |
19
- 30 |
2
1/2 cups |
31
- 50 |
2
1/2 cups |
51
+ |
2 Cups |
Men
Age |
Daily
Recommendation |
19
- 30 |
2
1/2 cups |
31
- 50 |
2
1/2 cups |
51
+ |
2 Cups |
The food pyramid also has weekly recommendations for each of the 5
vegetable groups.
Weekly
Recommended Servings
Women
Age |
Dark
Green |
Orange |
Dry Beans
& Peas |
Starchy |
Other |
19
- 30 |
3
cups |
2
cups |
3
cups |
3
cups |
6
1/2 cups |
31
- 50 |
3
cups |
2
cups |
3
cups |
3
cups |
6
1/2 cups |
51
+ |
2
cups |
1
1/2 cups |
2
1/2 cups |
2
1/2 cups |
5
1/2 cups |
Men
Age |
Dark
Green |
Orange |
Dry Beans
& Peas |
Starchy |
Other |
19
- 30 |
3
cups |
2
cups |
3
cups |
6
cups |
7 cups |
31
- 50 |
3
cups |
2
cups |
3
cups |
6 cups |
7
cups |
51
+ |
3 cups |
2
cups |
3
cups |
3
cups |
6
1/2 cups |
Portion Sizes
for Vegetables
A
serving of vegetables is 1 cup raw or cooked veggies or 1 cup of 100%
vegetable juice. Additionally 2 cups of raw leafy
greens is
considered 1 cup or 1 serving.
Here are
some other typical serving sizes for vegetables equal to one cup.
- 3 Spears of Broccoli
- 2 Medium Carrots or 12 Baby Carrots
- 1 Large Ear of Corn
- 1 Medium Potato
- 2 Large Stalks of Celery
- 1 Large Pepper
- 1 Large Tomato
Back
to List
Fruit Portion Sizes

In
this food group are all fruits and 100% fruit juices.
Fruits
offer lots of nutritional value and are a healthy choice.
Your
fruit servings can be fresh, canned, frozen or dried.
Be sure to
read the ingredients for any canned, frozen or dried fruits to see if
any additional ingredients, such as sugar, have been added.
It’s
best to buy these where they are packaged in their own fruit juices.
Daily
Recommended Servings
Women
Age |
Daily
Recommendation |
19
- 30 |
2 cups |
31
- 50 |
1 1/2
cups |
51
+ |
1 1/2 cups |
Men
Age |
Daily
Recommendation |
19
- 30 |
2 cups |
31
- 50 |
2
cups |
51
+ |
2 cups |
Portion Sizes
for Fruits
A
typical serving for fruits is 1 cup of fruit or 100% fruit juice.
For dried fruits, 1/2 cup is considered a 1 cup serving.
Here are
some other typical serving sizes for fruits equal to one cup.
- 1/2 Large or 1 Small Apple
- 1 Large Banana, Orange, Peach
- 1 Medium Grapefruit or Pear
- 32 Seedless Grapes
- 3 Medium or 2 Large Plums
- 1 Small Wedge of Watermelon
- 8 Large Strawberries
Back
to List
Milk Portion Sizes

This
group includes milk and products made with milk. However,
products made with milk that do not retain or have very little calcium
are not in this group.
These include butter, cream cheese and
cream. The foods in this group include both liquid milk
products
as well as solid milk products.
Typical foods in this
group include milk, yogurts, cheeses and milk based desserts like
pudding, ice cream and ice milk.
When selecting milk products
you
should look for fat free or low fat products.
Daily
Recommended Servings
Women
Age |
Daily
Recommendation |
19
- 30 |
3 cups |
31
- 50 |
3
cups |
51
+ |
3 cups |
Men
Age |
Daily
Recommendation |
19
- 30 |
3 cups |
31
- 50 |
3
cups |
51
+ |
3 cups |
Portion Sizes
for Milk
A cup of food in the milk group is 1 cup or milk or yogurt, 1 1/2
ounces of natural cheese and 2 ounces of processed cheese.
Here are
some other typical servings of milk.
- 1/2 cup Evaporated Milk
- 1 Regular 8 ounce Yogurt
- 1/3 Cup Shredded Cheese
- 1/2 Cup Ricotta Cheese
- 2 Cups Cottage Cheese
- 1 1/2 Cups Ice Cream
Back
to List
Meats and Beans
Portion Sizes

This
group includes all foods made from meat, poultry and fish.
Also
included are dry beans or peas, eggs, nuts and seeds.
The dry
beans and peas are both in this group and the vegetable
group.
Your meat and poultry selections should be lean cuts or low
fat.
Fish, nuts and seeds are a great source of your healthy fats like
Omega-3 fatty acids so you should select these foods often.
Daily
Recommended Servings
Women
Age |
Daily
Recommendation |
19
- 30 |
5
1/2 ounce equivalents |
31
- 50 |
5
ounce equivalents |
51
+ |
5 ounce equivalents |
Men
Age |
Daily
Recommendation |
19
- 30 |
6
1/2 ounce equivalents |
31
- 50 |
6
ounce equivalents |
51
+ |
5 1/2 ounce equivalents |
Serving Sizes
for Meats and Beans
A
1 ounce equivalent is equal to 1 ounce of meat, poultry or fish, 1/4
cup cooked dry beans, 1 tablespoon of peanut butter, 1 egg or a 1/2
ounce of nuts or seeds.
Here are
some common portion sizes and ounce equivalents.
- 1 small steak is about 3 1/2 to 4 ounce
equivalents
- 1 small chicken breast equals 3 ounce
equivalents
- 1 can of tuna is 3 to 4 ounce equivalents
- 1 small trout equals 3 ounce equivalents
- 1 cup split pea, lentil or bean soup is about 2
ounce equivalents.
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to List
Oils portion sizes

This group includes fats that are liquid at room
temperature like corn
oil, canola oil olive oil and all other vegetable oils.
From
this group you should opt to get most of your oils from fish, nuts and
vegetable oils.
Try limiting solid oils like butter,
margarine, lard and shortening.
Foods that would be included
in this group are mayonnaise, salad dressings, and margarine.
Look for items with zero trans fat.
Daily
Recommended Allowance
Generally you get sufficient oils from the foods you eat like fish,
nuts, cooking oils, avocados and salad dressings.
Women
Age |
Daily
Recommendation |
19
- 30 |
6
teaspoons |
31
- 50 |
5
teaspoons |
51
+ |
5 teaspoons |
Men
Age |
Daily
Recommendation |
19
- 30 |
7
teaspoons |
31
- 50 |
6
teaspoons |
51
+ |
6 teaspoons |
Portion Sizes
for Oils
Here are
some common portion sizes and teaspoon equivalents for oils.
- 1/2 medium avocado equals 3 teaspoons
- 4 large olives is about 1/2 teaspoon
- 1 ounce peanuts, mixed nuts, cashews, sunflower
seeds or almonds equals 3 teaspoons.
- 1 ounce hazelnuts equals 4 teaspoons
Back
to List
Learning
to manage your portions and making the proper food choices you can
begin to eat healthier and help lose weight. For more on portion sizes, visit the
choosemyplate.gov
Back
to Weight Loss Tips
Additional Articles
Food Groups
In addition to the proper portion sizes you want to ensure your plate covers the correct food groups. Read this article to learn more.
Reading Food Labels
Learning to read food labels can help you better understand the nutritional values and portions for the foods you buy.
Diabetes Food Pyramid
If you are a diabetic, then be sure to check out this food pyramid.