Portion Control

There is a difference between a portion and a serving
There is a difference between a portion and a serving

To exercise portion control, it is first important to acknowledge the differences between a portion and a serving.

Portion vs. serving

A portion is the amount of food that you choose to eat for a meal. When at home, you can control the portion of food you select, however, you cannot do this in restaurants and other food serving establishments.

While you can’t always choose portion sizes, you can control how much of the portion you eat, which plays an important role in keeping a healthy weight and BMI (Body Mass Index) reading.

A serving, meanwhile, is a measured amount of food or drink. This includes one slice of bread or 240ml (one cup or eight ounces) of milk.

A food serving can assist in helping you understand how much is recommended from each food group, with food servings similar to what you eat in some cases, such as a banana.

Nutrition recommendations use standard serving sizes so people can get the nutrients they need from different types of food.

You can maintain a healthy weight, and your recommended calorie intake by choosing the right number of servings from each food group.

Portion distortion

Portion distortion refers to growing portion sizes that have been deemed normal - a direct result of increased average portion sizes over the last 20 years.

Sometimes portions will be served to you that could feed between two or three people. If you have diabetes, it is especially important to watch what you eat – so portion distortion awareness is crucial.

Larger portions can lead to increased calorie intake so being mindful of portion sizes is important to maintaining a healthy diet.

Consider using the plate method technique, which is helpful for dividing up your plate to help you measure out appropriate portion sizes of different foods. Ensure your plate is no larger than 25cm (10 inches) in diameter.

When purchasing food, be sure to assess the menu carefully. Not being tempted by two-for-one deals and deliberately vast meals will be of greater benefit than trying to eat excessive food portions just because they’re available at a cheaper offer.