Portion Distortion

Did you know?

“Adults today consume an average of 300 more calories per day than  they  did in 1985.

Portion sizes have grown dramatically over the last 40 years”
(American Heart Association, 2013).

On top of consuming more calories we’re moving less.  No wonder the United States is experiencing an obesity epidemic!

It can be hard to know a proper serving size when restaurants serve an abundance of food.  Choosing the right portion size will help you be more aware of the foods you are consuming.  Below are proper portion sizes related to everyday items:

     3 oz. of chicken         =    Deck of cards or the size of your palm
                                                           without fingers
     1 ½ oz. cheese          =    About the size of your thumb

     Vegetables/fruit         =    Size of your fist

     Potato                        =   Size of a computer mouse

     1 cup pasta               =    Size of a tennis ball

     1 tsp. butter               =    Tip of your thumb

Overeating often causes lethargy.  Try reducing your serving sizes for a week.  You may find you have more energy!  

I use a bread plate instead of a dinner plate when eating at home.  Also try filling half of your plate with vegetables and then add a 3-4 oz. portion of meat.  Vegetable are low in calories, high in water, and contain fiber which makes them filling.  At restaurants I order fish with steamed vegetables or salad on the side instead of mashed potatoes or rice.  Also think about sharing a meal with a friend or eat half the meal and take the other half home. 

 Size Matters!

Reduce the size of your waistline by being aware of portion size.

References:

American Heart Association. (2013). Don’t fall prey to portion distortion.

     Retrieved from: http://www.heart.org/HEARTORG/GettingHealthy/

     WeightManagement/LosingWeight/Dont-Fall-Prey-to-Portion-

     Distortion_UCM_424567_Article.jsp