Portion DistortionBrittany HaynesNovember 23, 2011

Bagel Then Now

140 calories 350 calories3-inch diameter 6-inch

diameter

Difference: 210 calories

Cheeseburger Then Now

333 calories 590 calories

Difference: 257 calories

Spaghetti and Meatballs Then Now

500 calories 1,025calories1 cup pasta with sauce 2 cups pasta with

sauceand 3 small meatballs and 3 large

meatballs

Difference: 525 calories

French Fries Then Now

210 calories 610 calories 2.4 oz 6.9 oz

Difference: 400 calories

Soda Then Now

85 calories 250 calories 6.5 oz 20 oz

Difference: 165 calories

One serving looks like…

GrainsFist = 1 cup cereal flakesCD = 1 pancake½ baseball = ½ cup cooked

rice, pasta, or potatoCassette tape = 1 slice breadBar of soap = piece of

cornbread

1 serving looks like…

Vegetables and fruitBaseball = 1 cup salad greensFist = 1 baked potatoBaseball = 1 medium fruit½ baseball = ½ cup fresh fruitLarge egg = ¼ cup or raisins

1 serving looks like…

Meat and AlternativesDeck of cards = 3 oz meat, fish,

and poultryCheckbook = 3 oz grilled/baked

fishPing pong ball = 2 Tbsp peanut

butter

1 serving looks like…

Dairy and Cheese4 stacked dice = 1 ½ oz cheese

(2 cheese slices)½ baseball = ½ cup ice cream

FatTip of thumb = 1 tsp margarine

or spreads

Food Labels

Controlling Portion Sizes

Tips for eating out:Order the regular or child-size

portion.Order an appetizer instead of a meal.Split your order. Share with a friend

or take half home for later.Order a dessert with enough forks for

everyone.Be aware of the size of bagels,

muffins, croissants, and biscuits.

Controlling Portion Sizes

Tips for eating at home:Use lunch-size plate for dinnerMove meat from center of plate

and pile on the veggiesServe plates directly from stove.

Don’t put serving dishes on table.Try pre-packaged frozen dinnerSnack: Take portion and put

container away

My Plate

Make half your plate fruits and vegetables

Make at least half your grains whole grains

Switch to fat-free or low-fat (1%) milk.

Last thought…

Commonly over-portioned foods:MeatSalad dressingPastaPopcornSandwiches (meat, condiments)Coffee

Questions

References Portions Distortion. National Heart, Lung, and Blood In

stitute website. Available at: http://hp2010.nhlbihin.net/oei_ss/PD1/download/pdf/PDI.pdf. Accessed: November 18, 2011.

Serving Size Card. National Heart, Lung, and Blood Institute website. Available at: http://hp2010.nhlbihin.net/portion/servingcard7.pdf . Accessed November 18, 2011.

Tips to Tame Your Appetite and Portion Sizes. American Dietetic Association website. Available at: http://www.eatright.org/Public/content.aspx?id=6442462675. Accessed November 18, 2011.

Avoid Portion Distortion. WebMD website. Available at: http://www.webmd.com/a-to-z-guides/features/avoid-portion-distortion. Accessed November 18, 2011.