Do Serving Sizes Matter?

How our culture’s serving-size expectations have ballooned over time.

Think what you’re eating is one serving? Think again. Restaurant portion sizes have grown considerably in recent decades, becoming so large they’ve distorted our understanding of what constitutes an appropriate serving of food.

Take a look at how portion sizes have changed over the years:

• Muffins that once weighed 1.5 ounces (a standard serving size) can now weigh up to 8 ounces.
  •Bagels were once the size of 1 to 2 servings of bread. Today, a bagel at Starbucks weighs 5 ounces, which is equivalent to about 6.4 servings of bread.
  • The original Coca-Cola bottles held only 6 ounces of soda. Today, the standard bottle holds 20 ounces.
  • In 1955 McDonald’s only offered one size of French fries: 2.4 ounces. Now a small order of fries is 2.4 ounces, a medium is 5.3 ounces, a large is 6.3 ounces and a Supersize is 7.1 ounces.
  • In 1908, a Hershey bar was 0.6 ounces. Now they come in 1.6-, 2.6-, 4-, 7- and 8-ounce sizes.

On packaged foods, FDA serving sizes reflect amounts people typically consume; they are not a recommendation of how much you personally should eat. A package can contain more than one serving. FDA: Understanding serving sizes.

A restaurant portion and a label serving size answer different questions. Your individual needs depend on more than what is put in front of you. Research has shown that when we are served more, we eat more. Plus, we live in a culture that promotes the idea that more of anything is better. But when it comes to calories, this isn’t the case.

You can control your portions by following a few tips:

• Measure foods occasionally at home: Portion sizes can creep up on even the most careful eater!
  •Read food labels: They’ll clue you into the calories, fat, carbs, fiber and protein per serving.
  • Use smaller plates and bowls at home and fill your plate with fruits and veggies first. (Aim for half of the plate to be full of the colorful stuff).
  • When you go out to eat, order an appetizer and salad instead of an entrée, or ask that half your entrée be put in a to-go box before your meal is served.
  • Make your motto: “Downsize, not Supersize!”

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Frequently Asked Questions: Reading Serving Sizes

Is the label serving size my recommended portion?

No. FDA explains that serving sizes describe typical consumption rather than an individual recommendation.

What if I eat two label servings?

For a label based on one serving, two servings provide twice those listed amounts. Check whether the label also lists the whole package.

Where can I get a personal nutrition plan?

A registered dietitian or healthcare professional can tailor advice to your needs.

Explore Related Edge Resources

practical meal planning · weight-management starting points · Member Resources.

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