Serving Size: You Need To Know Why It’s Bullshit

Ever read a nutrition label and laughed at the tiny ‘serving size’? Did sticking to it actually satisfy you, or just leave you craving more? And what about when you ate more than that so-called healthy amount—did you feel happier, or did guilt creep in?

This is something I struggled with for a long time. I’d look at those numbers, only to have my eating disorder restrict me to those tiny portions. But honestly? It only made me hungrier. Even in recovery, I initially felt bound by certain limits. But now, a year later, I couldn’t give a shit. In this blog, I want to show you why you shouldn’t either.

Serving Size: Where They Came From and Why They’re Outdated

Who even came up with the idea of recommending a “serving size” for how much people should eat? Surprisingly, it started with good intentions.

The Food and Drug Administration (FDA) initially developed the concept of serving sizes to guide people in making balanced food choices. Early dietary recommendations aimed to ensure people got enough nutrients, especially during times when food shortages or economic hardships made nutrition a priority. The idea was to ensure people ate enough of each food group to stay healthy without overindulging.

However, as times changed, so did our relationship with food and the serving size concept. Today, instead of acting as a simple guideline, serving sizes can feel like strict rules. For many of us, they spark feelings of guilt or restriction. What started with good intentions has, become a source of stress and a barrier to a positive relationship with food.

Why It’s Bullshit!

Recently, I came across articles that dive deep into the truth behind these so-called “guidelines”—the recommended serving sizes, the food pyramid, and the endless nutritional advice on what we should or shouldn’t eat. And let me tell you, they’re eye-opening. After reading, I realized that what so many of us are told and believe aren’t absolute truths.

For years, I was told exactly what, when, and how much to eat. But life doesn’t fit into those rigid rules, and my experiences have shown me the importance of listening to my body. Recovery has opened my eyes to this reality.

Here are two detailed resources that helped shift my perspective:

The Corrupt History of the Food Pyramid by Chief 

I Was Wrong About Healthy Food: [YouTube link]

No one can truly determine what your body needs. Recommendations—like those on nutrition labels—are just that: suggestions. Yet too often, these numbers get taken as fact, shaping our beliefs about the ‘right’ amount to eat. This mindset is heavily influenced by diet culture and societal norms that push us to conform rather than trust ourselves.

Serving Size vs. Body Cues

As someone who has struggled with food for a while, serving sizes have taken a toll on my mental health. I used to see these recommendations as strict limits—the amount I must eat. Anything more felt like a sin.

Early in my eating disorder, I felt compelled to follow every recommendation to the letter. I’d examine every nutrition label, Google the serving size for every component of a meal, weighing and measuring everything down to the gram. But what did that leave me with? A craving for creamy, hearty cheese and tomato pasta turned into a small bowl of plain pasta with barely any sauce and a tablespoon of cheese. That’s not the meal my younger self would have wanted—so why should it be the case now?

This shows that a serving size is only for the specific product, and when added to something else, it becomes even less relevant. Serving sizes don’t consider the fact that meals are about balance and enjoyment—mixing flavors, textures, and ingredients to create something satisfying.

For me, sticking to strict measurements broke that experience down to numbers, ignoring what my body or taste buds wanted. Over time, I realized that a meal isn’t just about calories or portions on a label. It’s about honoring cravings and nourishing myself in a way that feels fulfilling.

What is Intuitive Eating?

Intuitive eating has grown in popularity over the years, and it’s something many of us are trying to achieve—even me! Instead of eating by strict guidelines or following diet culture, intuitive eating means listening to our body’s cravings. This includes not only physical hunger but also mental hunger.

I’ll be honest with you: in my opinion, there is no “right” amount of food. Instead, there’s a range that we naturally pendulum between. When practicing intuitive eating, you won’t eat the same amount every day. Every day is different, maybe you went for a run, feel unwell, be extra hungry, have your period, or need extra fuel for recovery. All these things (and more!) impact how much you eat on any given day.

Learning to Trust Your Body Over A Serving Size

Your body is the only vessel that truly knows what it’s missing—no external source can determine that for you. Whether it’s low energy, a deficiency, low blood sugar, or a craving, your body signals its needs.

My therapist once shared a story about a patient who had an iron deficiency. During her recovery, she couldn’t stop craving meat, imagining a juicy steak until she finally had it. Afterward, her cravings disappeared, her iron levels improved, and she felt completely satisfied. Her body had received exactly what it needed, and the craving faded.

This also happened to me. I’d been craving peanut butter for weeks, and then one morning we finally had it for breakfast. After that, I felt satisfied, and the craving subsided. It was my body’s way of communicating exactly what it needed, and once I listened, the craving was gone.

My Top Tips for Practising Intuitive Eating

1. Slow down and savor every bite

Giving your brain some time to catch up with your stomach can make a big difference. When you eat too quickly, you might still feel hungry even after finishing a meal, no matter how big it is. That’s because your brain needs a little time to register that your stomach has received food and to send out that “full” signal. By slowing down and chewing thoroughly, you’re helping your body process fullness naturally, reducing the chances of overeating and giving you more satisfaction with each bite.

Fun fact: did you know that It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you’re full? So chew sl-ow-lyyyyy!

2. Dont restrict/diet

Restricting or dieting often means ignoring your body’s natural cravings, which can lead to intense hunger and eventually overeating. When you’re not satisfying those cravings, food starts to consume your thoughts, sometimes becoming all you can think about. Because I wasn’t eating enough, I could only think about food. My mind felt consumed by what I kept denying myself, leaving little space for anything else.

Intuitive eating is about finding enjoyment in eating, and by restricting, you’re often cutting out the things that bring you joy. These could even be foods that diet culture has unfairly demonized. These foods can then become ‘fear foods’ and become entirely avoided.

3. Reject diet culture

It’s time to get rid of the toxicity of diet culture. Do you own any dietary cookbooks? Follow any unhelpful fitness influences on social media? Do you read dieting articles? Well, it’s time to toss them. make your own rules

4. Am I full or not?

Tuning in with your body is so important. Before filling your plate, take a moment to check in with how hungry you actually feel. Sometimes, the tempting smells and sights of food make us serve more than we need, leading to nausea or overeating. Take small breaks throughout the meal to savor each bite, and before going for more food, wait a few minutes so your brain has time to catch up. This helps each bite feel more satisfying and reduces the chances of feeling overly full.

5. Discovering the Satisfaction

Focusing on the meal in front of you instead of eating on the side will help you stay in tune with your body. Did you know that multitasking while eating can lead to consuming more food than we need? Practicing mindful eating not only enhances the enjoyment of flavors but also helps us recognize when we’re full. A study found that nearly 46% of all eating occasions happened alone, 26% occurred while watching TV, and 36% involved other forms of multitasking.

6. Respect your body’s needs

It can be so hard to accept one’s body when there are so many to compare it to. Sometimes, without even realizing it, we’re constantly comparing ourselves and almost feel like we’re ‘competing’ with each other. What I mean is that we can end up in this unspoken competition around food and diet, where there’s this mentality of, “I ate less than you, so I’m better.”

This mindset often stems from societal pressures that link restraint or restriction with self-discipline and even self-worth. Eating less or having a “stricter” diet can sometimes be misinterpreted as a sign of strength or willpower. In reality, it makes you look weaker and not stronger. To me, there’s a greater strength and willpower in honoring your body’s hunger, finding balance, and choosing health over comparison.

My Parting Message For You

Looking back, I wish I had known this sooner, but I’m glad I now honor my body’s signals and hope you can too. What’s one way you’ve honored your body today? Let me know in the comments or share this blog with someone who needs to hear it!

Let your own hunger be the guide, not some one-size-fits-all serving size!

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