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Why Is Understanding Serving Sizes Important for Your Health and Nutrition?

Updated: Sep 4

I was just featured in a new article by Lose It! that discusses the meaning of serving sizes vs portion sizes and includes a short quiz to test your knowledge of common portion recommendations!


This article focuses on the serving size of nuts, in particular. Nuts are extremely nutritious and packed with fiber and various micronutrients. More of a good thing does not equate to a better thing! It is important to consume nuts in moderation, since they are an extremely calorie dense food. They are packed with omega-3 fatty acids, which are anti-inflammatory fats. (1) This is fabulous for you, since many people are not eating the recommended intake of omega-3 fatty acids, which in turn, increases risk for cardiovascular disease. (2) This being said, fat is the most energy-dense macronutrient and contains 9 calories per gram. (3) The calorie content of high-fat foods can add up very quickly and can potentially contribute to a calorie excess, and therefore unintentional weight gain.


We're so quick to categorize a food as either "good" or "bad" and "healthy" or "unhealthy," but find It difficult to land In the middle. My recommended approach is that all foods can be included in the diet, if consumed in moderation.


Check out the article for more tips on portion management: https://www.loseit.com/articles/a-quick-guide-to-the-serving-size-of-nuts/


Photo of someone taking a handful of nuts from a jar

Resources


  1. Poggioli R, Hirani K, Jogani VG, Ricordi C. Modulation of inflammation and immunity by omega-3 fatty acids: a possible role for prevention and to halt disease progression in autoimmune, viral, and age-related disorders. Eur Rev Med Pharmacol Sci. 2023 Aug;27(15):7380-7400. doi: 10.26355/eurrev_202308_33310. PMID: 37606147. https://pubmed.ncbi.nlm.nih.gov/37606147/


  2. Froyen E, Maarafi Z. The Consumption of Omega-3 Fatty Acids in American Adults. Curr Dev Nutr. 2022 Jun 14;6(Suppl 1):902. doi: 10.1093/cdn/nzac067.022. PMCID: PMC9194066. https://pmc.ncbi.nlm.nih.gov/articles/PMC9194066/


  3. Espinosa-Salas S, Gonzalez-Arias M. Nutrition: Macronutrient Intake, Imbalances, and Interventions. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK594226/

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