THIS is what a serving of pasta looks like...
Replies
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Keto_Vampire wrote: »Never been a fan of grains for this reason - very calorie dense food.
Would opt for higher volume yet still satisfying carbs like rice & potatoes
The difference between 100 g of cooked pasta and 100 g of cooked rice is 20-30 calories tops, less if not al dente, and it tastes great. Rice is actually higher in calories than many cooked grains. Both barley and millet are maybe 20 or 30 calories lower than rice per 100 g cooked. I enjoy all, and personally think they all have a place in my diet, interchangeably because they're so close in calorie count. Nuts on the other hand... they just make me sad.11 -
As others have said, it’s true that you don’t have to stick to the serving size on the box as long as you’re logging what you eat. However, I have found that using the serving sizes listed to guide me, I’ve been able to reduce what my body considers a normal serving. That amount of pasta (with lots of veggies, some meat, and sauce or olive oil), feels like enough to me now. If I have lots of calories available, especially when training for a distance run, I’ll eat more, but in general aiming for one “standard” serving has helped me scale back portions.
When my kids ask for packaged cookies and then ask how many they can have, I usually have them check how many are in as serving and tell them to have that. I think it might help them fight the tendency in the US to overdo the portions! (I never ask them to check calories or to think about that).12 -
tinkerbellang83 wrote: »
I was so surprised I sent the pic to my husband. I measured out 2 oz. of pasta and cooked it by itself to be sure. It’s Delallo gluten free fusilli, 210 calories, 43 carbs, fyi.)
I don't even know what 'a serving' is. Is it something that the producer decided to put on the pack to make it look low calorie or a normed amount?
I did a little research:
USA: https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.12
The EU doesn't have any formal way of determining portion size, it's down to manufacturer.
Thanks a lot. Oh dear, 1 serving of pasta constitutes 55gr? That's not a lot, and difficult to calculate with. I usually eat 70-80, and a lot more with certain, mostly vegetarian pasta dishes.
Interesting that bread is 50g too, that's like half a sandwich for the bread here as local bread is around 30-40g per slice2 -
Is it any wonder that people lose weight when they "cut carbs"? Besides shedding water initially, cutting carbs can mean cutting hundreds of calories. Some people really are less tolerant or carbs, but I think many people are convinced they can't eat carbs when they really just need to be mindful of calories.22
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Hm. I long ago started eating about 2/3 of a portion of pasta when I have it, and I add 100g of zucchini to bulk up whatever dish I'm having. So it's half and half, basically.7
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Is it any wonder that people lose weight when they "cut carbs"? Besides shedding water initially, cutting carbs can mean cutting hundreds of calories. Some people really are less tolerant or carbs, but I think many people are convinced they can't eat carbs when they really just need to be mindful of calories.
Sorry, I don't understand what you're getting up. That people eat one serving of pasta, remain hungry and then binge on whatever they have stashed away? Carbs have 4kcal per gram; same as protein. Fat has 9kcal per gram. Carbs are not bad. Some people feel full from eating carbs, other from other macros.10 -
Is it any wonder that people lose weight when they "cut carbs"? Besides shedding water initially, cutting carbs can mean cutting hundreds of calories. Some people really are less tolerant or carbs, but I think many people are convinced they can't eat carbs when they really just need to be mindful of calories.
Sorry, I don't understand what you're getting up. That people eat one serving of pasta, remain hungry and then binge on whatever they have stashed away? Carbs have 4kcal per gram; same as protein. Fat has 9kcal per gram. Carbs are not bad. Some people feel full from eating carbs, other from other macros.
Oh, sorry if I wasn't clear. Completely agree--carbs are not bad. That was actually my point, lol!
Some people who lose weight "cutting carbs" attribute it to the carbs without realizing how many calories they were actually eating.10 -
I dunno. I have 3 oz of thin spaghetti with 7 jumbo shrimp, four sauteed shallots (in 1/2 tbsp of butter), a few spoons of lump crabmeat, Better than Boullion Lobster Base and it is a heaping plateful of food. 450 calories. If I am really hungry, I might include a half jar of fire roasted red bell peppers at 10 cal per serving.11
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Keto_Vampire wrote: »Never been a fan of grains for this reason - very calorie dense food.
Would opt for higher volume yet still satisfying carbs like rice & potatoes
...but rice is a grain...
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I can't have regular pasta (Gluten sensitive). I am not a fan of gluten free pasta. I have started using zucchini instead of pasta in all recipes that call for pasta. I like it so much better. The Barilla gluten free pasta tasted too much like corn. Spaghetti squash is good too. Also Rice can be subbed in, but a portion of rice isn't very satisfying either, in my opinion. But that is all this is, is MY opinion.
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The only thing sadder is learning the correct serving size of peanut butter
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sugaraddict4321 wrote: »What's interesting is how the same company varies serving sizes depending on the market. In the USA, a standard serving of pasta is 2 oz dry (56 grams). In western Europe, the standard serving size on the box is 85 grams - or just over 3 oz - if there's even a serving size listed. I wonder why they change up serving size depending on the market?
Often the food labels in Europe only give info per 100 grams, so you don't know what a "recommended" serving size is. However, at least that makes tracking very easy because it's all metric and if you weigh your food in grams it's easy to figure out how much you're consuming.
Here are two images of a very popular pasta brand as an example
USA:
Europe:
Also notice that in the USA they measure in milligrams of sodium, whereas in western Europe they use grams of salt. The RDA for salt in Europe is higher than in the US. A gram of salt contains about 413 mg of sodium.
For us, in Italy a serving size of pasta is 100g. Then you add your sauce, vegetables, seafood, meat, legumes, etc. I cook for 3 men everyday and almost always make pasta (I've learned a million ways--without meat, because my husband doesn't eat meat, except for fish). I prefer a half portion for myself--50g. Everyone in the family is a normal weight or thin. Pasta is a staple here, and I always chuckle at the pasta threads on MFP. They are so alarming. Pasta in the correct proportions does not make you fat. There...I finally said it.20 -
I think 2 oz is a reasonable amount, as I don't eat pasta alone. With a bunch of veg, some meat, maybe salad on the side, it is part of a satisfying meal for me.
Before I weighed food, I'd eyeball pasta and end up making more than I wanted (it obviously looks like less before cooked, which is what messed me up), and then I'd eat it anyway since it doesn't save that well. Not doing that anymore and realizing I'm satisfied with 2 oz has been helpful for me, and I still have pasta when I want.9 -
Yeah, scary isn't it? To think I used to eat big bowls of pasta without a second thought. Nowadays I prefer spaghetti squash- a lot less calories, a lot less carbs, and I can eat a bowl of it without guilt. Think I'll make it this weekend.
The portion sizes are just out of control, especially in restaurants. I'm pretty sure the servings are triple if not quadruple in size.6 -
I remember first measuring that out years ago and it being so depressing
Skip forward to today and my pasta dinner last night: 3 oz of whole wheat pasta (more filling for me), 1 cup of fresh spinach mixed in along with tvp, sauce and nutritional yeast. Super filling and filled with great nutrients. Love it!5 -
snowflake954 wrote: »sugaraddict4321 wrote: »What's interesting is how the same company varies serving sizes depending on the market. In the USA, a standard serving of pasta is 2 oz dry (56 grams). In western Europe, the standard serving size on the box is 85 grams - or just over 3 oz - if there's even a serving size listed. I wonder why they change up serving size depending on the market?
Often the food labels in Europe only give info per 100 grams, so you don't know what a "recommended" serving size is. However, at least that makes tracking very easy because it's all metric and if you weigh your food in grams it's easy to figure out how much you're consuming.
Here are two images of a very popular pasta brand as an example
USA:
Europe:
Also notice that in the USA they measure in milligrams of sodium, whereas in western Europe they use grams of salt. The RDA for salt in Europe is higher than in the US. A gram of salt contains about 413 mg of sodium.
For us, in Italy a serving size of pasta is 100g. Then you add your sauce, vegetables, seafood, meat, legumes, etc. I cook for 3 men everyday and almost always make pasta (I've learned a million ways--without meat, because my husband doesn't eat meat, except for fish). I prefer a half portion for myself--50g. Everyone in the family is a normal weight or thin. Pasta is a staple here, and I always chuckle at the pasta threads on MFP. They are so alarming. Pasta in the correct proportions does not make you fat. There...I finally said it.
Om nom nom! Pasta made with love! I wish I could get the right ingredients here. Actually, I might cook pasta alla gricia tomorrow, even though the quality of pecorino here is a bit sad, and I can't get ceropegia. I'll improvise with what I can get
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sammidelvecchio wrote: »The only thing sadder is learning the correct serving size of peanut butter
Yea - true - but Peanut butter doesn't actually count if you eat it from a spoon - only if you spread it on bread or crackers10 -
Great info!!!0
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just_Tomek wrote: »Keto_Vampire wrote: »Never been a fan of grains for this reason - very calorie dense food.
Would opt for higher volume yet still satisfying carbs like rice & potatoes
...but rice is a grain...
Pretty sure what he is getting it is that grains are along the same lines. Calories for amount you get, not worth it.
Grains are well worth it, in my opinion, because I find them very filling. They're more filling than skinless chicken breast, which has a higher calorie density than many grains and is often not worth it if it wasn't for the protein.7 -
A serving is just whatever the manufacturer decided to put on the label. I would only eat 210 calories of pasta as a side...210 calories of pasta wouldn't constitute a meal for me.4
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