Portion Size Vs Serving Size and Why it Matters

Portion Size Vs Serving Size and Why it Matters

Are you eating too much or not enough foods in your daily diet?  

A serving is a set amount of food or drink, such as one slice of bread or one cup of milk.

A portion is the amount of food that you choose to eat for a meal or snack, which is often dictated by the size of the packet you buy or the dish you order.

For example, your portion size at breakfast may be half a small tub of yoghurt on your 1 cup muesli. This equates to half a ‘serve’ of yoghurt, but four ‘serves’ of muesli.

Recommended servings each day

Grain foods: 6 servings per day

One serve = 

1 slice of bread

½ cup cooked rice

½ cup cooked pasta

1/2 cup porridge

 1/4 cup muesli

Vegetables/ legumes: 4-6 servings per day

One serve (75g) =

  • ½ cup cooked vegetables, beans or legumes
  • ½ medium potato
  • 1 cup green leafy or raw salad vegetables

Fruit: 2 servings per day

One serve = 150g 

  • 1 apple, 1 banana, 1 ½ tablespoons dried fruit
  • 1 medium apple, banana, orange or pear
  • 2 small apricots, kiwi fruits or plums
  • 1 cup diced or canned fruit (no added sugar)
  • 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas)

Dairy: 2 ½ — 4 servings per day

One serve = 

  • 1 cup milk
  • 2 slices of cheese
  • ¾ cup yoghurt
  • 46g cottage cheese

Lean meat or nuts: 2 ½ — 3 servings per day

One serve =

  • 65g cooked meat
  • 100g cooked fish
  • 2 large eggs
  • 80g cooked chicken
  • 170g tofu
  • 30g nuts and seeds

Why It Matters

Understanding the difference helps you:

  • Accurately track what you eat

  • Avoid overeating unintentionally

  • Make better-informed dietary decisions

General Caloric Guidelines (per meal)

Assuming three meals and 1–2 snacks per day for women:

Calories per meal: 400–600 kcal

Snacks: 100–200 kcal each

Macronutrient Breakdown (per meal)

A healthy plate often includes:

Protein: 20–30 grams (e.g., chicken breast, tofu, beans)

Healthy fats: 10–20 grams (e.g., olive oil, avocado, nuts)

Carbohydrates: 40–60 grams (e.g., whole grains, fruits, vegetables)

Fiber: 8–10 grams (from veggies, whole grains, legumes)

Portion Size (Using Plate Method)

½ plate: Non-starchy vegetables (e.g., leafy greens, broccoli)

¼ plate: Lean protein (e.g., fish, chicken, legumes)

¼ plate: Whole grains or starchy vegetables (e.g., brown rice, sweet potato)

1 serving: Healthy fat (e.g., 1 tbsp olive oil or a handful of nuts)

 

You can download these lists here

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