Who's ready to do some math? 🤓
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| | | Fun fact: A typical bagel in the mid-1980s was about 3 inches in diameter. Today, most bagels are twice as wide — about 6 inches. Portion sizes in the United States have been increasing across the board. When you go out to a restaurant, it's common that one portion is enough for two or three people. | | So how can you determine the right portion size for you? Today, Jessica Sandoz, a registered dietitian at Healthline, is here with some helpful tips. | | | | | | | Hope this helps!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
February 20, 2025 • 3.5 min read | | | |  | | | | Q: | How do you determine the right portion size for you? | | | A: | A portion is the amount of food you choose to eat for a meal or snack. (This is different from a serving, which is a measured amount of food or drink, such as one slice of bread or 1 cup of milk.) Steadily increasing portion sizes have been linked to overeating and increased rates of obesity.
Many factors go into determining portion size, including your age, sex, activity level, and health goals. For example, my portion sizes as a 5-foot 2-inch small-boned female will be vastly different from those of someone with a 6-foot 2-inch muscular male build.
So where do you start? I suggest using the MyPlate calculator to find out how many calories you need per day. (Heads-up: It tells you how many calories you need to maintain your current weight. If you're trying to lose weight, this calculator is specifically designed for that.)
The MyPlate calculator will also tell you the serving sizes of each food group — fruit, veggies, protein, grains, and dairy — to aim for each day. (If it's difficult for you to eyeball it, try using hand guides to estimate serving sizes.)
Remember: A standard balanced meal is made up of: - 1/2 plate veggies or a combination of fruits and veggies
- 1/4 plate protein, ideally lean meat, fish, poultry, or a vegetarian option
- 1/4 plate starch, ideally a whole grain or a starchy veggie
- 1 to 3 tablespoons fat, ideally a healthy fat
Knowing how many calories and nutrients are in your food can help you determine your portion size. The best way to get that information is to use a food tracking app. All you have to do is enter the meal, recipe, or ingredients (including amounts), and the app tallies up the calories and nutrients in an ongoing record. A food scale can also help you get more accurate measurements/conversions (though it depends on the database the app uses to power its ingredient library).
Tracking your food can help you better understand calorie and nutrient content, in general, which may also help you make informed decisions about your portions. | | | | | Jessica Sandoz, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Wait, what?! | | | | |  | | YUNMAI Premium Smart Scale | | You definitely don't need to own a body weight scale to maintain your health. But it can be a helpful tool if you're trying to lose weight, gain weight, or maintain your weight. This affordable option measures your weight in addition to 12 other health metrics, including body mass index, body fat percentage, muscle mass, and bone mass. You can also sync it with some of the popular health apps, like Apple Health, Google Fit, and Fitbit, so that all your data is accessible in one convenient location. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | ⚕️ What are the symptoms of primary-progressive MS (PPMS)? This less common type of MS is often diagnosed in people in their 40s. | | 🥗 What foods help prevent or reduce your risk of breast cancer? Hint: Many of them are native to areas near the Mediterranean Sea. | | 💤 Your 5-minute read on restorative sleep. You deserve to be well rested. | | 😎 Do sunglasses prevent cataracts? Plus, how to buy ones that will be the most effective at protecting your eyes. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
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