Welcome back, and thank you for your submissions! This week, we’re diving into another common question that many of you have: understanding portion and serving sizes. Let’s explore how to estimate what a healthy portion looks like and how to listen to your body’s cues for a balanced diet.
Q: I feel like my diet is balanced, but I struggle with portion sizes. Sometimes I overeat because the food tastes good, and other times I underestimate my needs and end up hungry and cranky. What are some tips for determining healthy portion sizes?
A: Ah, the portion conundrum—you’re definitely not alone in feeling this way! Whether you’re eating at home or out at a restaurant, figuring out how much food is “enough” can be tricky, especially when it’s easy to get carried away by the tastes and distractions around you.
The truth is, portion sizes can be a moving target because our needs vary from day to day based on how active we are, our stress levels, sleep, water intake, and even our hormones. But there are some general guidelines to help you tune into your body’s cues more consistently and feel confident in how much you’re eating.
First things first, it helps to get familiar with what standard portion sizes look like for different foods. For example, a serving of protein like chicken or fish is typically about the size of your palm (3-4 ounces), while a serving of cooked grains, like rice or pasta, is roughly the size of your fist (about 1 cup). For fats, think about a small thumb-sized portion (around 1-2 tablespoons), whether it’s butter, olive oil, or nut butter. But here’s the catch: these aren’t rules you have to follow strictly every single meal. They’re more like gentle guidelines to keep in mind as you experiment and see what makes you feel good.
Speaking of feeling good, listening to your body’s hunger and fullness cues is key. This can be tough in our fast-paced world, but one trick is to pause halfway through your meal and check in with yourself. Are you satisfied but not stuffed? Still hungry? Or have you hit that point where you’ve eaten so quickly you’re only now realizing you might be full? Slowing down and giving yourself permission to enjoy your food without distractions (yes, that means stepping away from screens for a bit–daunting, I know). helps you reconnect with those natural signals.
When it comes to dining out, I feel you—restaurant portions can be wild. If the plate lands and looks like it could feed a family of four, don’t feel like you have to finish it all in one go. You can ask for a to-go box upfront or share with a friend if the serving seems over-the-top. Plus, focusing on the main components of your meal (the protein, veggies, and grains) can help you feel more balanced, instead of letting those oversized sides or bottomless bread baskets take over.
And of course, give yourself some grace! There will be times when you eat more than you planned because the food is amazing or you’re having a great time with friends. Or you might end up under-eating because you’ve been busy and didn’t realize how hungry you were until the hanger hit. It’s all part of the process of learning to tune into your body and nourish it based on what it needs in the moment.
The goal isn’t perfection—it’s progress and paying attention to how your body responds. Trust yourself to figure it out over time!
Here are some general guidelines on estimating portion sizes:
For more tips on navigating your nutrition journey and making peace with portion sizes, remember that small changes can lead to big results. Until next time, keep nourishing your body and your mind! Stay curious, email us your questions using this form, and stay tuned in for more guidance right here from the Dietitian’s Desk.