Food Safety
Training Programs
Specialized Services
Nourishing News
About CNS Contact Us

Email CNS FoodSafe



January 2013

The Scoop on Portion Control

Over the years food portion sizes have increased;  from meals at restaurants to packaged ready to eat foods, recipes in cookbooks and even the plates and glasses we use!  This has led to a distortion of true serving sizes, and obesity rates are soaring to prove it.  Portion control is essential in balancing calories to achieve or maintain a healthy weight, which is one of the 2010 Dietary Guidelines key recommendations.    

Portion versus Serving Size:
Portions of food are the amount of food eaten at one time.  A portion is not a standardized amount and is subjective.  A serving size is a standardized amount of food such as a cup or an ounce. 

Follow these serving sizes to keep portions and calories in control.

Vegetables:  5 or more 1/2 c servings
Fruit:  2-3 1/2 c servings
Milk/Dairy:  2-3 1 c servings
Whole Grains: 3-6 1/2 c servings
Lean Protein: 6-8 ounces

(Intended as a daily guide to healthy eating)

Portion Science:  People serve themselves more food on larger plates than small ones.     Studies show the more food there is on a plate, the more likely it is to be eaten.

Tips for Controlling Portions
Use a smaller plate or bowl:
the fuller the plate looks the more satisfied we are.

Know your food:
check the Nutrition Facts Label on packaged foods for the number of “servings” in the container. A “single-serve” pack may be more than 1 serving.

Teach yourself:
use measuring cups and a kitchen scale; weigh 1 oz. of cheese or bread, measure 1/2 cup of cereal to see what the portion looks like. This visual picture helps to gain better perspective.

Quickly estimate portions: 
3 oz. of meat is the size of a deck of cards, 1/2 cup equals a small fist.

Make your own snack packs:
instead of snacking from the package, count out the portion into a small bowl or bag. For convenience purchase the smaller “snack size” packages which are readily available.

When dining out
choose smaller portions, order 1/2 entrée or share a meal with a friend.


December 2012 Newsletter

November 2012 Newsletter

October 2012 Newsletter

September 2012 Newsletter

August 2012 Newsletter

July 2012 Newsletter

June 2012 Newsletter

May 2012 Newsletter

April 2012 Newsletter

March 2012 Newsletter

February 2012 Newsletter

January 2012 Newsletter

December 2011 Newsletter