Just What Is a Single Serving

One blueberry muffin MUST be equal to one serving, right? But is this muffin the size of a small homemade muffin or one from a store? Many commercial muffins are the size of two to three homemade muffins. All those additional calories (from fat and sugar), add up to almost 400 calories.

So what is a serving size, anyway?

Confusion over serving sizes has contributed to the growing problem of obesity in the United States. It seems that serving sizes are getting bigger (think "super sized" meals) with our desire to eat them. We can consume a low-fat diet that is high in fruit, vegetables and whole grains and still gain weight unless we are knowledgeable and careful about serving sizes.

The easiest way to determine serving size is to read the nutrition facts on food labels. For example, one serving equals five Ritz crackers, 16 Wheat Thins or 55 Goldfish. If you like volume, choose the Goldfish. One cup of Raisin Bran, 2/3 cup of Great Grains granola-type cereal and 3/4 cup of Life are all one serving of cereal. Instead of pouring the same amount of cereal into your bowl regardless of type, measure your portion based on the serving size listed on the label. Most of the time, when we start to read labels for serving sizes and to consume appropriate amounts of food, we take in fewer total calories and lose weight.

For foods without labels, use these handy visual reminders:

• Three ounces of cooked meat, poultry or fish, the recommended amount at a meal, is about the size of a deck of cards or the palm of a small woman's hand.
• One cup of cooked rice, pasta or vegetables is about the size of a small fist; a large fist can be as much as two cups. Measure a cup of cooked rice at home, then compare it with your fist -- a "handy" reference.
• One ounce of cheese is about the size of four stacked dice.
• One teaspoon of mayonnaise, peanut butter or salad dressing is about the size of the tip of your thumb, from the end of the thumbnail to the first joint. Guidelines suggest limiting added fats such as margarine or mayonnaise to one teaspoon per meal (each teaspoon contains approximately 30 calories).
• One ounce of nuts or raisins is the amount you can hold in your cupped hand, if you have a small hand.

All of those extra servings can really add up. One extra bite here, a large soft drink there, an entire bag of microwave popcorn at night (most bags of microwave popcorn contain three servings), and we've eaten 200 or more extra calories we didn't realize were there.

It may seem like small potatoes at the time, but 250 extra calories per day adds up to two additional pounds each month -- 24 pounds in a year.

What to do about managing serving sizes? Start by reading labels on the food you eat. Try limiting yourself to the serving size listed and measure it out. You may find you can eat less and still feel satisfied. Get in the habit of using the visual reminders for more exact measurements of foods without labels.

Realize that restaurant portions are larger than we need. Either order half portions, share with a friend or ask for a doggie bag. Get in the habit of ordering small fries instead of large. Avoid super sized meals whenever possible. Order a small beverage instead of large, and if you're still thirsty, drink water. Who needs 32 ounces of soda at one time anyway? Eat half a bagel sandwich for lunch and save the other half for a snack or lunch the next day. Think how much money you'll save too.

Over time, you will probably reduce your appetite and feel more comfortable -- not to mention shedding unwanted pounds.

by Lynn Grieger, R.D., C.D., C.D.E.
iVillage.com