How much should I be eating?

One of the most confusing aspects of maintaining a balanced diet is determining proper portion sizes. It can be difficult to know exactly how much of even the healthiest foods we should consume. This confusion is compounded by the challenges we face in daily life.

The average American eats out five times a week, and restaurants are notorious for serving oversized portions, with little regard for nutritional balance. Meanwhile, grocery store labels can sometimes leave us guessing about how much we should actually be eating. To make matters more complex, individual calorie and macronutrient needs vary based on factors such as age, gender, weight, height, and physical activity level.

As registered dietitians, we understand how frustrating this can be, but we also know that understanding portion control is vital for maintaining long-term health and preventing overeating, which can lead to weight gain and chronic health issues.

In this article, we’ll walk you through some practical strategies to help you better manage portion sizes, whether you’re at home, at a restaurant, or reading nutrition labels.

Understanding the New Food Labels: What’s Changing?

In 2016, the U.S. Food and Drug Administration (FDA) updated the Nutrition Facts label for the first time in over 20 years. These updates were made with the goal of providing consumers with clearer and more accurate information to support healthier dietary choices.

Here are the key changes to be aware of:

• Serving Sizes: One of the most important updates is the change in serving sizes. These now reflect the actual amounts of food people typically eat, not what they should eat. For instance, a 20-ounce bottle of soda was previously listed as containing 2.5 servings, but the updated label now lists it as one serving. This change helps clarify the calorie and nutrient content of foods in realistic portions.
• Added Sugars: Another major change is the inclusion of added sugars on the label. This distinction helps consumers understand how much sugar has been added during processing, separate from naturally occurring sugars found in fruits and milk. Monitoring added sugars is crucial for managing blood sugar levels and reducing the risk of chronic conditions like diabetes and heart disease.
• Nutrient Focus: Nutrients like Vitamin D and potassium, which many people don’t get enough of, are now required on the label, while information on Vitamins A and C, which are less of a public health concern, is no longer mandatory.
• Calories: The calorie count is now larger and bolder to catch your attention more easily and help guide better portion choices.

These changes are designed to make it easier to understand the nutritional content of the foods we consume, but there’s more to portion control than just reading labels.

How to Portion Non-Labeled Foods

While food labels can help with packaged goods, many of the foods we eat—especially whole foods like fruits, vegetables, meats, and grains—don't come with pre-packaged labels. This is where portion control becomes even trickier, especially when dining out or preparing meals at home.

Research has shown that larger portion sizes encourage overeating, regardless of hunger levels. To combat this, it’s important to develop a habit of mindful eating and paying close attention to portion sizes. Here are some practical tips for portioning foods:

• Use Your Hand as a Guide: You don’t need a food scale to estimate portions. Your hand can serve as an excellent tool for gauging portion sizes. For example:

  • A serving of protein (like chicken or fish) should be about the size of your palm.
  • A serving of carbohydrates (like rice or pasta) is roughly equivalent to a cupped hand.
  • Fats (like butter or oil) should be limited to the size of your thumb.
  • A serving of vegetables is about the size of a fist.
  • A serving of fruit is about the size of a fist.
  • A serving of dairy is about the size is about the size of your thumb.

• Plate Method: Another effective strategy is to use the "plate method." Divide your plate into three sections:

  • Half of your plate should be filled with non-starchy vegetables like leafy greens, broccoli, or carrots.
  • One-quarter of your plate should be a lean protein source like chicken, fish, tofu, or beans.
  • The remaining quarter should be a complex carbohydrate like whole grains, sweet potatoes, or quinoa.

• Restaurant Tips: When dining out, portion control becomes even more important. Many restaurant meals can contain more than 1,000 calories. Here are a few strategies to manage portions:

  • Split your meal: Share with a friend or ask for half of your meal to be boxed up before it’s served.
  • Order appetizers or smaller portions: Opt for appetizer sizes or choose dishes from the lighter side of the menu.
  • Be mindful of sauces and dressings: Ask for sauces or dressings on the side so you can control how much you use.

Daily Portioning for Different Food Groups

Here are some general guidelines based on a standard 2,000-calorie diet:

• Vegetables: Aim for 2.5 cups per day, with a focus on a variety of colors and types (leafy greens, red and orange vegetables, etc.).
• Fruits: About 2 cups of fruit per day, including whole fruits and 100% fruit juices in moderation.
• Grains: Aim for 6 ounce-equivalents per day, with at least half of your grains coming from whole grain sources like brown rice, quinoa, and whole wheat bread.
• Protein: 5.5 ounce-equivalents per day from a variety of protein sources such as lean meats, poultry, seafood, eggs, nuts, seeds, and soy products.
• Dairy: 3 cups per day of fat-free or low-fat dairy, including milk, yogurt, or cheese.

It's important to remember that while general guidelines like those from ChooseMyPlate.gov can provide a helpful starting point, they aren't one-size-fits-all.

Everyone's nutritional needs are different based on factors like age, gender, activity level, metabolism, and health conditions.

For example, an active young adult will have very different requirements compared to an older individual with a more sedentary lifestyle. Likewise, someone managing a medical condition such as diabetes or heart disease may need specialized dietary adjustments. This is why personalized nutrition guidance from a registered dietitian is invaluable.

For more detailed recommendations that take your specific age, gender, and health needs into account, consult resources like ChooseMyPlate.gov, but remember that these are just a baseline. Tailoring your diet to your individual needs is essential for achieving optimal health.

How a Registered Dietitian Can Simplify Portion Control

Navigating portion control can often feel overwhelming, especially with the varying needs of individuals based on factors like age, activity level, and health conditions. This is where a registered dietitian can make a real difference. They have the expertise to break down the complexity of portion sizes and tailor a plan specifically for you.

A dietitian takes into account your personal goals, whether you’re looking to manage weight, address a medical condition, or simply improve your overall health. With their guidance, you can create an eating plan that not only supports your nutritional needs but also fits seamlessly into your lifestyle.Instead of guessing or relying on generalized recommendations, a dietitian can provide clarity on exactly how much of each food group you should be eating, how to balance your meals, and what adjustments to make for special circumstances like dining out or handling non-labeled foods. This individualized approach takes the stress and uncertainty out of portion control, ensuring you're on the right track toward long-term wellness.In short, while tools like the Nutrition Facts label and simple strategies for estimating portions are helpful, working with a registered dietitian gives you personalized support. By fine-tuning your eating habits with professional guidance, small changes can lead to lasting improvements in your health, making portion control easier and more effective in the long run.