Well Being Essentials

Understanding Serving Size, Portion Size, and Mindful Eating

Serving Size

Definition:

A serving size is a standardized measure of food, often listed on nutrition labels.

Personalization:

The recommended serving size doesn’t necessarily mean it’s the right amount for you. The amount you eat can vary based on your daily activities, weight loss goals, and personal preferences.

Example:

The serving size on the nutrition label for your favorite cereal might be 1 cup, but you may prefer to pour yourself only half a cup.

Portion Size

Definition:

A portion is the amount of food you choose to eat at one time. It is not standardized.

Context:

Portion size is what ends up on your plate, whether served by a friend, at a restaurant, or by yourself. Often, it can be more than a serving size.

Influence:

Our perception of a normal portion size has been influenced by the availability and marketing of larger food portions.

Portion Size

Concept:

Mindful eating involves being intentional about what you put on your plate, from shopping to cooking, and most importantly, how much you serve yourself based on your hunger levels.

Practice:

It’s about making conscious choices, appreciating your food with all your senses, and feeling gratitude. Enjoy small meals by taking small bites, chewing thoroughly, and eating slowly.

Benefit:

Knowing that the type and amount of food you consume promotes good health allows you to enjoy your food more. For instance, savoring three cashews can be more satisfying and healthful than mindlessly eating an entire bag, which can lead to concerns about weight gain.