There's a difference between "portion size" and "serving size." A portion is the amount you pile on your plate, while a serving is a standard measurement of food, such as a cup or an ounce.
The best way to determine the amount of food in a serving is to measure it out. And precision is key: If you eat too little, you could rob your body of the nutrients it needs. And if you eat too much, you could ingest too many calories, and eventually put on weight. That said, measuring and portioning food can be a real pain. To help you meet your weight loss goals–or stabilize that number on the scale—use this guide to get your portions right.Raw Vegetables or Chopped Fruit
Cooked Veggies
Whole Fruit
Fruit Juice
Dried Fruit
Cheese
Tuna or Chicken Salad
Yogurt
Milk
Potato
Bread
Waffle or Pancake
Rice, Couscous, or Quinoa
Cooked Pasta
Cereal
Pretzels or Chips
Oil or Butter
Nuts
Meat, Poultry, or Fish
