To achieve or maintain a healthy weight, it is equally
important how much you eat and what you eat. Do you know how much food is the
right amount for you? Do you understand the difference between the number of
servings in a package and the size of a serving? The information below explains
the quantity and portion sizes and offers advice to help you eat the right
amount for you.
What is the difference between the quantity and size of a serving?
The portion is the amount of food you eat at any given time,
whether in a restaurant, a package or at home. The size of a serving in a
container or package is the amount of food that appears on the food label of a
product (see Figure 1 below).
Different products have different sizes for one serving, and
these sizes can be measured in cups, ounces, grams, pieces, slices or numbers,
such as three cookies. The size of a portion on a food label may be more or
less than you should eat, depending on your age, weight, if you are male or
female, and how much physical activity you do.
Depending on how much you choose to eat, the size of the
portion you eat May or may not be the same as what appears as the portion size
on the container.
As a result of updates on the nutrition information label In
May 2016, some of the portions sizes on food labels may be larger or smaller
than they were before (see Figure 2 below). For example, the size of a serving
of ice cream is now 2/3 cup instead of 1/2 cup. The serving size of yogurt is 6
ounces (about 170 grams) instead of 8 ounces (about 227 grams). The U.S. Food
and Drug Administration (FDA) changed some portion sizes of food and drinks so
that the labels better match the amount people actually eat and drink.
The size of each serving and the number of servings in the package or package
See the updated food label again in Figure 1 above. To see
how many servings a container has, check the "servings per
container". This information is at the top of the label above where it
says "serving size". The serving size is 2/3 cup, but the bowl has
eight servings. If you eat two servings or 1 1/3 cups, you should double the
number of calories and nutrients that appear on the food label to find out how
much you are actually consuming. For example, if you eat two servings of this
product, you are consuming 460 calories:
230 calories per serving x two servings you have eaten = 460
caloriesHow much should I eat?
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To lose weight or maintain your weight, the number of
calories you need each day will depend on your age, weight, metabolism, whether
you are male or female, how much physical activity you do and other factors.
For example, a 150-pound woman (about 68 kilos) who burns a lot of calories
doing intense physical activity, such as running fast several times a week,
will need more calories than a woman of the same size who only walks once a
week.
The 2015-2020 Dietary Guidelines for Americans can give you
an idea of how many calories you may need each day based on your age, gender
and level of physical activity. Use the body weight planner to design your own
physical activity and calorie plans that can help you reach and maintain your
ideal weight.
How can the nutrition information label help me?
The FDA food label appears on most packaged or packaged
foods. The food label is a quick way to see the number of calories and
nutrients in a specific amount of food. For example, by reading the food label,
you can know how many calories, fats, proteins, sodium, and other nutrients are
in a serving of that food. Many packaged foods contain more than a single
serving. The updated food label indicates how many calories are in a serving
size in a larger letter than before, making it easier to see.
Other useful facts about the food label
The food label has other useful information about what is
included in a serving of food. For example, a portion of the food label in
Figure 1 has 1 gram of saturated fat and 0 grams of trans fat, a type of fat
that is not healthy for the heart.
The updated food label also includes information on
"added sugars." Added sugars are those that have been added to foods
and beverages and include table sugar or sucrose, including beet and cane
sugar; corn syrup; Honey; malt syrup; and other sweeteners, such as fructose or
glucose. Fruit and milk contain natural sugars and are not included on the
label as added sugars. The 2015-2020 Americans Dietary Guidelines require that
less than 10 percent of the daily calories we consume come from added sugars.
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