Tips for Avoiding Portion Distortion
Obesity has become a nationwide epidemic, affecting both adults and children. The super-sizing of food portions, both at home and at restaurants, has caused many people to suffer from "portion distortion." As a result, many people don't know what sized meal is appropriate.
Thankfully, it isn't necessary to tote kitchen scales everywhere you go in order to make sure you are eating the correct portion sizes. To help you more accurately gauge portions, here are some simple comparisons between foods and common objects.
of Margarine ||2 Ounces
of Meat ||1/2 Cup
of Pasta ||1-1/2 Ounces
of Cheese ||1/2 Cup of
|1 teaspoon of
margarine is the
size of two
quarters ||2 ounces of
meat is the size
of 2/3 of a deck
of cards ||1/2 cup of
pasta is the size
of a baseball cut
in half ||1-1/2 ounces
of cheese is
the size of
three dice ||1/2 cup of
vegetables is the
size of a
baseball cut in
Tips for Controlling Portion Sizes
Controlling Portions When Eating at Home:
- Eat a healthy breakfast each day. This can help prevent you from overeating at lunch.
- Pay close attention to the number of servings contained in a package.
- Try using lunch-sized plates for supper. Your plate will look full, but you will really be eating less food.
- Purchase portion-controlled foods. There are a number of prepackaged snack sizes of cereal, applesauce, fruit cups, and single-serving soups available.
- Take a single serving out of the package instead of eating out of the box or bag.
Controlling Portions When Eating Out:
- Eat a small salad or piece of fresh fruit before you go out to dinner so you aren't feeling famished.
- Order a half-portion or an appetizer as your main meal.
- Split your dinner into two servings. Take the second serving home for lunch the next day.
- If you have dessert, split it with your dining partner.
- When eating fast food, don't allow yourself to be talked into "super-sizing" your order.