Portion Size Recommender
Get personalized serving size recommendations based on your health goals for nuts, seeds, and dried fruits.
Why Portion Control is Key
A registered dietitian would explain that even the healthiest foods contain calories. Nuts and seeds, for example, are incredibly nutrient-dense but also high in calories from their healthy fats. Portion control is the practice of consciously choosing the right amount of food to meet your nutritional needs without overconsuming calories.
A Simple Guide: The Handful Rule
A simple, scale-free way to estimate portions for nuts and seeds is the “handful rule.” For most adults, a small, cupped handful is roughly equivalent to a standard 1-ounce (or 28-30 gram) serving. This tool helps provide more specific recommendations based on different health goals.
Frequently Asked Questions
Can I eat more than the recommended portion?
These recommendations are general guidelines for a single serving. While eating more on occasion is fine, consistently exceeding these portions, especially for high-calorie nuts, can contribute to weight gain. Listen to your body’s hunger and fullness cues.
Why is the portion smaller for weight management?
For weight management, total calorie intake is a key factor. The smaller recommended portion for this goal helps you get the nutritional benefits of the food (like protein and fiber for satiety) while keeping the calorie contribution minimal, making it easier to stay within your daily calorie budget.