Consumers are starting to realize that healthy eating is all about moderation. We
have all been bombarded with advice about portion control and encouraged to stick to
single servings. But studies show that many people remain confused about what these
terms mean.

According to the National Health, Lung and Blood Institute (NHLBI), a portion refers
to the amount of food you choose to eat, whereas a serving is used to describe the
recommended amount of food you should eat at a given meal.

Still confused? Well, since a picture is worth a thousand words, imagery may be the
best way to learn the difference. Use these visual examples provided by the NHLBI to
understand what a serving really looks like.


One Serving                                       Looks Like
1 cup cereal flakes                              fist
1 pancake compact                            disc
1/2 cup of cooked rice or pasta          1/2 baseball
1/4 cup raisins                                    large  egg
1 baked potato                                   fist
1 cup salad greens                              baseball
1/2 cup of fresh fruit                           1/2 baseball
1 1/2 ounces cheese                           4 stacked dice
1 teaspoon margarine                         1 dice
3 ounces meat, fish, poultry                deck of cards
3 ounces of cooked fish                     checkbook
2 tablespoons peanut butter                table tennis ball

Source: December 2007 Tufts University Health and Nutrition Letter