Basics NLEA Serving Size on Food Labels By Malia Frey facebook twitter linkedin Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Malia Frey Updated on September 17, 2020 Print Tom Grill/Photographers Choice RF/Getty Images An NLEA serving size is the amount of food that is generally consumed by one person during a single eating occasion. The U.S. Food & Drug Administration provides guidelines to food manufacturers for calculating the correct serving size. But healthy eaters should use different serving size guidelines to decide how much food to eat to reach and maintain a healthy weight. NLEA Serving Size Definition Many healthy eaters assume that the serving size listed on the nutrition facts label is the amount of food that they are supposed to eat. But that assumption is wrong. The serving size listed on food packages is not the recommended serving. And that’s the law. According to the Nutrition Labeling and Education Act (NLEA), serving size must be based on the amount of food we typically eat, not on the amount of food we should eat. So how do food manufacturers know how much of their product we typically eat? They are required to use a standard guideline called the Reference Amount Customarily Consumed (RACC) to calculate serving size. Reference amounts (RACCs) were developed by the U.S. Food & Drug Administration (FDA) after years of studying eating behavior. But as you might imagine, the amount of food we typically eat has changed over time. In many cases, we are eating larger portions of popular foods, like bagels and soft drinks. So, the way that the FDA determines what is a serving size can change as well. More Serving Size Definitions If you're trying to eat a healthy diet or if you’re trying to slim down, it’s helpful to understand the difference between these different serving size definitions: Serving Size or NLEA Serving Size: The amount of food typically consumed during a single eating occasion, based on the FDA’s RACC. Serving size is listed on the Nutrition Facts label.Recommended Serving Size: The amount of each food that you should eat as determined by various health organizations.Portion size: The amount of each food that you actually eat. So, which definition should you use to determine how much food to eat? You can use the recommended serving size to guide your decisions. But it's generally best to get personalized recommendations for the amount of food to eat each day. To find out how much food to eat, you can visit a registered dietitian to discuss a healthy eating plan. You can also use an online calorie calculator to determine the number of calories you need. If you are trying to lose weight, you can use a calculator targeted for weight loss. Once you get your calorie goal, divide your calories between daily meals and snacks. For example, if you need to eat a standard 2,000 calorie per day diet, you might eat 500 calories at each of three meals and consume two snacks that total 250 calories each. Then choose correct portion sizes when you consume your meals to reach those calorie target goals. If you learn how to eat correct portions for weight loss or weight maintenance, you'll be more likely to reach a healthy weight and stay there for life. Serving Sizes Definitions by Food Group So what are the most commonly recommended serving sizes of various foods? Guidelines vary but in general, A serving size of fruit is usually 1 medium whole fruit or ½ cup cooked, canned or dried fruitA serving size of vegetables is usually one cup of raw or cooked leafy greens or ½ cup of higher calorie vegetables like carrots.A serving size of potatoes, pasta or grains is ½ cup or one slice of breadA serving of dairy is one cup of skim milk or yogurt or 1.5 ounces of cheeseA serving size of meat, fish or poultry is about 3 ouncesA serving size of oil or salad dressing is 2 teaspoonsA serving size of alcohol depends on the drink that you choose. A serving of wine is 4 ounces, a serving of beer is 12 ounces and a serving of liquor is 1.5 ounces To find out how many servings of each food you should eat every day, you can use the USDA Supertracker. Serving size recommendations are based on your size, your gender, and your activity level. You can visit their website to customize a plan for healthy eating or weight loss. Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up for our newsletter and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Food & Drug Administration. CFR- Code of Federal Regulations Title 21. Updated April 1, 2019. Institute of Medicine (US) Committee on Examination of Front-of-Package Nutrition Rating Systems and Symbols. History of nutrition labeling. In: Wartella EA, Lichtenstein AH, Boon CS, eds., Front-of-Package Nutrition Rating Systems and Symbols: Phase I Report. Washington (DC): National Academies Press (US); 2010. Rolls BJ. What is the role of portion control in weight management?. Int J Obes (Lond). 2014;38 Suppl 1(Suppl 1):S1–S8. doi:10.1038/ijo.2014.82 U.S. Department of Agriculture. Food portions and servings. How do they differ?. Updated March 1999. Additional Reading U.S. Food & Drug Administration. Food Serving Sizes Getting a Reality Check. Updated July 16, 2016. U.S. Food & Drug Administration. Changes to the Nutrition Facts Label. Updated July 10, 2020. U.S. National Library of Medicine. Portion Size. Updated July 14, 2018.