Portion Distortion Brittany Haynes November 23, 2011

Bagel Then Now 140 calories 350 calories 3-inch diameter 6-inch diameter Difference: 210 calories

Cheeseburger Then Now 333 calories590 calories Difference: 257 calories

Spaghetti and Meatballs Then Now 500 calories 1,025calories 1 cup pasta with sauce 2 cups pasta with sauce and 3 small meatballs and 3 large meatballs Difference: 525 calories

French Fries Then Now 210 calories 610 calories 2.4 oz6.9 oz Difference: 400 calories

Soda Then Now 85 calories 250 calories 6.5 oz 20 oz Difference: 165 calories

One serving looks like… Grains Fist = 1 cup cereal flakes CD = 1 pancake ½ baseball = ½ cup cooked rice, pasta, or potato Cassette tape = 1 slice bread Bar of soap = piece of cornbread

1 serving looks like… Vegetables and fruit Baseball = 1 cup salad greens Fist = 1 baked potato Baseball = 1 medium fruit ½ baseball = ½ cup fresh fruit Large egg = ¼ cup or raisins

1 serving looks like… Meat and Alternatives Deck of cards = 3 oz meat, fish, and poultry Checkbook = 3 oz grilled/baked fish Ping pong ball = 2 Tbsp peanut butter

1 serving looks like… Dairy and Cheese 4 stacked dice = 1 ½ oz cheese (2 cheese slices) ½ baseball = ½ cup ice cream Fat Tip 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 dinner Move meat from center of plate and pile on the veggies Serve plates directly from stove. Don’t put serving dishes on table. Try pre-packaged frozen dinner Snack: 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: Meat Salad dressing Pasta Popcorn Sandwiches (meat, condiments) Coffee

Questions

References Portions Distortion. National Heart, Lung, and Blood Institute website. Available at: Accessed: November 18, Portions Distortion. National Heart, Lung, and Blood Institute website. Available at: Serving Size Card. National Heart, Lung, and Blood Institute website. Available at: Accessed November 18, Accessed November 18 Tips to Tame Your Appetite and Portion Sizes. American Dietetic Association website. Available at: Accessed November 18, Avoid Portion Distortion. WebMD website. Available at: distortion. Accessed November 18, distortion. Accessed November 18