Member Comments for the Article:

The Portion Distortion Guide

A List of Serving Sizes


6/20/2009 11:51:20 AM

ALIE719's SparkPage
Also, according to the NHS, a serving of salad is 80 g, which is a lot more than a cup. If you think about the bagged salads you get in the grocery store, those are usually 130 g, which is less than two of your five a day!
6/20/2009 11:47:53 AM

ALIE719's SparkPage
For those wishing for weights, there's a good page as part of the NHS's 5 A DAY campaign. Don't forget, potatoes don't count!
6/12/2009 8:30:48 PM

I commented about this on the related quiz too, but re: a serving of fruit juice, I'm pretty sure that hockey pucks do weigh 6 oz., but fruit juices are normally measured in fluid ounces, which are a measure of volume. So I am confused -- are they saying that a serving of juice is the volume of a hockey puck (~7 cubic inches = ~1/2 cup) or are they saying that a serving of juice is the weight of a hockey puck? Or do they mean 6 fluid ounces, which is 3/4 cup?
6/6/2009 2:44:31 PM

CRYTIN's SparkPage
Well I live in apart of the world that uses the metric system and the use of just ounce’s means I have to think and change it all in to grams. I also would like to see a wait for fruits and veggies well every thing really, other then liquids. I use grams for every thing the “about the size of” is really nice to have if going out but the cup measurements for bean and fruits isn’t accurate enough for me and the tbsp for nuts and seeds is really strange what if there in really small peaces compared to whole then the smaller peaces are actually more right?
6/1/2009 11:05:56 AM

Regarding Serving Size Quiz/info: 1 serving (officially) of oatmeal, made from whole rolled oats, is 1/2 cup DRY, or 1 cup COOKED . . . . not 1/2 cup cooked.
5/8/2009 1:02:04 PM

Like others, I'm really glad I found this ... I'm a class act portion distorter. At my husband's B-day dinner party on Tuesday, I ate what I thought was a decent amount of mostly beans, rice, and salad (we had tacos) but ended up with enough calories for 1.5 days! Actually, the visualizations helped me, maybe cause I have those things handy near my kitchen to compare with (okay, not the hockey puck). But I just use the SP meal plan and work with CalorieCount at to get the more precise weights.
5/4/2009 11:27:46 AM

LISA.BARBE's SparkPage
I've been tracking my nutrition intake and can already see the difference. Now the challenge is to correct the portions sizes. As others have said before me, I also would appreciate the measures in weight or volume (for liquid). I can easily measure 1/2 cup oj but a hockey puck's worth?

Lastly, it's interesting that this guide lists 1/2 cup cooked grains such as oatmeal when the nutrition tracker clearly uses the guide on the Quaker oats box: 1/2 cup dry=1 cup cooked. Dry cereal too is only 1/2 cup. ALL the boxes list 1 cup as a serving. I guess I have to make sure what I log on the nutrition tracker is the same as what I expect. Controlling the size and amount is the key.
5/2/2009 2:59:33 PM

I so agree that potions have been growing and it's not good. Even my husband that can eat everything and anything he wants, is complaining about the size of meals when we go out to eat. We do much more sharing or use the $1 menu.
5/2/2009 9:47:28 AM

KSFULLER50's SparkPage
this is a great chart......i have been going crazy trying to figure out portion sizes.....should of checked out the sparkpeople resources earlier!!!!!
5/1/2009 2:41:49 PM

Per the article, " In comparison a "serving" is the amount of food that experts recommend you eat..."
This is not necessarily true. The charts in the article are helpful, but we should all keep in mind that on packaged food (basically anything with a nutritional label), the serving size has nothing to do with expert recommendations and everything to do with the manufacturer's desire to manipulate the nutritional information (number of calories, amount of fat, etc.) For example, something labeled as "0 calories per serving" really only need to have fewer than 5. Less than 5 and they don't have to list the calories. So if you eat/drink two servings, you could be approaching up to 10 calories without realizing it. That's not the most dramatic example, but it makes the point. That's why so many "single serving" drinks and snacks actually contain more than one serving per the label. It's to make the snack look healthier than it really is.
4/29/2009 9:24:00 PM

BABYFACE26's SparkPage
Good grief!!! I wish I had seen this, when I first started here. I am still in shock, at how off I've been. ounce of cheese is the size of 2 dice?! ....well this certainly explains why I've had so much trouble losing weight! This is a reality check of huge proportions, or should i say Portions? I am really in shock. This means, I've been eating enough food for 3 people. ..and my calorie estimates are WAY WAY off!
4/29/2009 7:32:49 PM

I agree with those who prefer to know actual weights for portions and not visual interpretations. I am guided by the nutrition panel on products after all the evidence based research that manufacturers have to now undertake in a competitive market. Using these as an optimum measure and if I choose to eat less, that's my choice.

Caswalladah, UK
4/29/2009 10:15:16 AM

I know that getting real about my portions has been a huge asset in my weight loss. I have allowed my appetite to explode over the last few years, and of course my weight exploded right along with that. I am learning to stop eating before I feel "full" and wait a few minutes before I get more food, and am discovering, that I was satisfied and did not need that extra helping. So in respect to this article I am glad to have a way of "eyeballing" certain foods, I eat from a buffet very often where I live, so it can get easy to fool myself, and using a scale in the dining hall is hard to do.
4/29/2009 10:07:04 AM

I haven't read everyone's comments ... and while I agree portion sizes are an issue in America, I do believe if you exercise more, you can eat more. Even while trying to lose weight. And, the low protein recommendations concerns me. I didn't start losing weight until I doubled my protein and reduced my simple carbs (grains/pasta). IMO, not enough nutrition in grains to make them worth my calories - I'll eat more fibrous veggies! Protein is essential for life, when the body has adequate proteins it helps in making you feel lot better and energizes you.
4/29/2009 8:50:11 AM

CHRISANDLOVIEW- These portion sizes are correct. You're right--they seem very small to the oversized portions people are used to seeing and eating. That makes it pretty easy to get your 5-9 servings of fruit and veggies a day!

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