A portion? What’s that?
Over the years, references to portion sizes have become lost. We don’t even know exactly what an XYZ portion of a food should be anymore. That said, portion sizes used to be a religion! You could even buy coloured plastic containers to help measure them. Let’s take a closer look at portion sizes, because after all, they are still relevant!
What is a standard portion?
The portion recognized as standard (or normal!) for a food by the population can vary considerably from one individual to another according to his interpretation, his references, his past, his appetite, etc. For example, it has been shown in the scientific literature that portions of pasta representing 60% to 130% of a standard portion (100%) were considered normal by more than 50% of respondents. Amazing, isn’t it?
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Crunchy Quiz!
In order to test your knowledge, here is a little quiz on a food that is very popular with everyone: potato chips! I challenge you to find out what the standard serving size is for this favourite food.
The answer is at the very end of the article!
In addition, this study explains that portions perceived as smaller than normal encourage food compensation. Consumers would therefore tend to eat more, unlike portions perceived as normal.
The same exercise was then repeated with a portion of oatmeal, curry, chips and chocolate cake served with a scoop of vanilla ice cream! Despite all these food variations, the researchers still came to the same conclusions: a great disparity exists in the perception of portion size.
With these results, it is easy to conclude that a standard (or normal) portion size remains a mystery to many. For many, this can make it more difficult to serve themselves adequately at mealtime. Another spoonful of rice? More chicken? You sometimes wonder about this, don’t you?
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Did you know that...
the concept of proportions and the balanced plate is difficult to digest for many? If you prefer to use the portion system because you find it easier, that’s fine! Some people like to have more guidance and prefer not to break the bicycle! That’s the advantage of Swiitch!
To each his own!
An important change in the new Canada’s Food Guide
In the new version of Canada’s Food Guide, references to portions have been removed. Instead, the concept of proportion has been introduced! In fact, they now suggest a balanced plate where vegetables and fruit take centre stage.
That’s great, but how do you apply it if you’re a snacker or don’t eat three traditional meals a day? That’s where knowing portion sizes can really help.
Portion sizes of your favourite foods
If you’re wondering how to easily measure your portion sizes anywhere, there’s an indispensable tool that will definitely save you a lot of time. The measuring tool is very simple and you know it very well: your hand!
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Use your hands as a measuring tool!
These suggestions are meant to familiarize you with the standard portion sizes. You don’t have to follow them to the letter, but feel free to use them as a guide when preparing your meal, lunch box or snack!
Of course, the portions can be adapted. They serve as a base and must be adjusted at each meal, taking into account the other foods present, your hunger, the frequency and number of meals and snacks in your day.
| Food | Visual Portions |
|---|---|
| Crackers | 1 handful |
| High fiber cereals | 1 handful |
| Sweetened cereals | 2 handfuls |
| Puffed cereals | 3 handfuls and more |
| Cooked oatmeal | 2 handfuls |
| Granola | 1 handful |
| Cooked pasta | Fist |
| Tofu noodles | 2 handfuls and more |
| Cooked cereals (couscous, rice, barley, etc.) | Fist |
| Plain chips and rice cakes | 2 handfuls and more |
| Flavored chips and rice cakes | 1 handful |
| Muffin | ½ fist |
| Salad croutons | 1 handful |
| Fresh, frozen, cooked or canned fruits and vegetables | 2 handfuls and more |
| Dried fruit | 1 handful |
| Baked or mashed potato | Fist |
| Greens | 2 handfuls and more |
| Lean meat (fish, white meat from poultry) | Full hand |
| Red meat and dark meat from poultry | Palm of the hand |
| Deli meats and processed meats | Hand surface |
| Tofu, seitan and tempeh | Full hand |
| Legumes and edamame | Fist |
| Nuts and seeds | 1 handful |
| Protein powder | 2 fingers |
| French fries | 1 handful |
| Chips | 1 handful |
| Ice cream | ½ fist |
| Sorbet, yogurt and ice milk | Fist |
| Candy and confectionery | 1 handful |
| Chocolate | 2 fingers |
| Plain popcorn | 2 handfuls and more |
| Movie style popcorn | 2 handfuls |
| Soft cheese | Thumb |
| Firm cheese | Index |
| Low-fat cheese | 2 fingers |
| Spreadable cheese | Thumb |
| Nut butter, jam, syrup or honey | Thumb |
| Cretons | Thumb |
| Regular mayonnaise | Thumb tip |
| Mayonnaise ½ fat less | Thumb |
| Fat (oil, margarine, salad dressing) | Thumb tip |
Need to adjust? Take it easy!
It’s important to recognize what a standard serving size is for certain foods and to see if these portions are in line with your perceptions. This is also a good way to slowly adjust your diet. Use the portion guide above to help you with this process! In the end, remember that the most important thing to remember when it comes to changing your portion sizes is to go slowly!
Crunchy Quiz Answer: A serving size of about 18 chips (or 25g) is the benchmark serving size.
