1. Portion Distortion Keep an eye on your portion sizes

2. Portion Distortion The serving sizes of restaurant meals have increased over the last 20 years. This trend influences what products are available for sale to the consumer and also acts as a template for what we serve at home. Refer to Canada’s Food Guide. This resource shows how many food guide servings you need from each of the four food groups each day.

3. Vegetables and Fruit Food Guide Servings Examples of a food guide serving –1 medium-sized apple or banana –125 mL (½ cup) of 100% fruit juice –125 mL (½ cup) of fresh, frozen, or canned vegetables or fruit –125 mL (½ cup) of cooked leafy vegetables –250 mL or (1 cup) of raw leafy vegetables

4. Grain Products Food Guide Servings Examples of a food guide serving –1 slice of bread –30 g of cold cereal or 175 mL of hot cereal –½ a small bagel, pita, or bun –125 mL (½ cup) of pasta, rice, or couscous

5. Milk and Alternatives Food Guide Servings Examples of a food guide serving –250 mL (1 cup) of milk or milk alternative –50 g of cheese (think 3 dominoes) –2 slices of processed cheese –175 g of yogurt or kefir –125 mL (½ cup) of canned (evaporated) milk

6. Meat and Alternatives Food Guide Servings Examples of a food guide serving –75 g of meat, poultry, or fish (think of a deck of cards) –75 g of canned meat –2 eggs –30 mL (2 Tbsp) of peanut butter –175 mL (¾ cup) of tofu –175 mL (¾ cup) of cooked legumes – 60 mL (¼ cup) of shelled nuts or seeds

7. A Fun Quiz Try the National Heart, Lung, and Blood Institute’s Portion Distortion Quiz to see how your food choices measure up: http://hp2010.nhlbihin.net/portion/

8. References Health Canada. (2007). Eating Well with Canada’s Food Guide. www.hc-sc.gc.ca/fn-an/food-guide-aliment/order- commander/eating_well_bien_manger_e.html National Heart, Lung, and Blood Institute. Portion Distortion. Slide 1. http://hp2010.nhlbihin.net/oei_ss/menu.htm#sl2 Adapted from Anneke Vink, 2007.