Search
Login
Foodies Only in your inbox
By clicking "Subscribe", you agree to ourPrivacy Policy and to receive marketing emails from Foodies Only
SearchLoginSearchLoginCopyright © 2025 Foodies Only
5 min
09/12/2025
While the serving sizes indicated on the label are intended to represent what is in one serving of food, portion sizes represent what is actually consumed. The article provides you with practical, real-life examples of how to portion food successfully while being less constrained.
The article explains that while serving size is a standardised measurement for regulatory and packaging purposes, portion sizes are uniquely individualistic to the individual's body and will change based on age, level of activity, hunger, and daily routines. The article gives practical tips on how to create appropriate portion sizes based on your own daily life, as opposed to blindly following serving size quantities. The tips include hand sizes, mapping of appetite, and plate ratios to ensure proper portion size prep. The aim is to educate readers on portion control rather than simply enforcing arbitrary numbers.
Almost everyone reads a nutrition label similarly to how they might read a lengthy WhatsApp message: with hardly any attention. The serving sizes on packages of food are standardised for manufacturers, not what you will actually eat. This is why you can eat a full bag of “two servings’ worth” of chips in one sitting, and not feel guilty about it afterwards.
In real life, portion size is representative of the volume of food you will put on your plate after a stressful day, or the amount that you say to yourself, “the last serving was just a little too much”—it’s that action that often leads to not only an extra serving, but even more food consumed. Being aware of the distinction between serving sizes and portion sizes allows you to practice mindful eating instead of constantly monitoring what you consume.
A serving size is the number that’s specified on a food package to create a consistent amount of food consumed across different products. It represents a predetermined quantity that is intended to be representative of a portion of food that could be used to calculate the calories per serving, but the manufacturer leaves it up to the consumer to determine how to interpret it.
Whether it’s a cereal serving of 30 grams (an unrealistic amount for most people), or a “single” brownie that is really just a double serving, a serving size represents a standard guideline that allows you to compare similar products, but not determine how much of a specific food you should consume based on your own body size.
However, think of it as a reference point for comparison between foods, not a hard and fast rule regarding how much you, as an individual, will consume at any particular time.
The amount of food on your plate is a personal choice that varies based on your hunger factor, mood, physical activity, rate of speed for metabolism, etc. Portions can fluctuate from day to day, meal to meal, season to season. Some people are going to need twice the amount of food than what is called the 'official' serving. If a person needs an extra serving or doesn't need as much as another person, it’s personal, and that’s it.
Most serving sizes are intended for the average person, but people are not created equally, and therefore, their body type will dictate the amount of food they will need. For example, a very physically active person needs more calories (energy) than a person who is sedentary. Additionally, the serving sizes of healthy foods (e.g., nuts and granola) can also be misleading, because the serving sizes tend to be very small.
Make Your Hand Your Built-In Measuring Tool
Your body size and proportions have a direct correlation with your hand size, making it a reliable measuring tool.
Protein: Palm
Carbohydrates: Cupped hand
Fruits/ vegetables: Two open hands
Fats: Thumb
These measurements are not some trendy dieting trend; they are based on biological principles: The proportion of your body size/shape is determined by your body’s proportions.
50% - 25% - 25% Plate Method
A plate that is half full of vegetables, 25% carbohydrates, and 25% protein automatically balances out a meal without the use of a mobile app, scale, or confusing food math.
Eat to 80% Fullness
Hara Hachi Bu, a Japanese philosophy for eating, states that you should stop eating when you feel satisfied—not overstuffed. Eat slowly, chew thoroughly, and allow time for your stomach and brain to communicate with each other.
Let Your Activity Level Guide Your Portion Sizes
If you are having a busy day without a lot of physical activity, you may need to eat fewer starchy foods than usual. On days when you are more active, add a little extra protein and carbohydrates. If the weather is colder than usual, you may find yourself craving heavier foods than usual.
You can use your activity level as a guide for determining what portion sizes of food you should eat, rather than solely relying on serving sizes.
Snack Based on Your Hunger Level, Not Your Habit
Most snackers have learned to snack at specific times—like 3 p.m.—based on their habit, rather than based on whether they’re hungry. Before you grab something to eat, take a moment to evaluate your hunger level on a scale from 1-10. The goal is to snack only when you’re truly hungry—not bored or following a routine.
Portion control is typically seen as a punishment; in reality, however, it signifies an increased awareness of hunger signals, a shift towards slower eating habits, and also knowing how much food is appropriate for your needs rather than relying on what is pre-portioned (i.e., determined by the manufacturer).
When you go from seeing food as being about "numbers" to viewing food as providing your body with the necessary energy to function optimally, you cease to obsessively think about food, all of which results in you achieving balance with regard to your diet.
Suggested serving sizes are just that (suggestions). Portion sizes are ultimately based on a person's needs, and therefore, when you grasp the distinction between the two, food becomes easier to understand, i.e., more intuitive. You gain control over your diet based on your ability to identify and respond to your body's signals rather than through dietary restrictions, which constitutes long-lasting "portion control".