Portion Distortion Lack of physical activity, more available food, and more opportunities to eat (snacks) all contribute to our collective waistline. The one that many researchers now suspect as the biggest culprit is increased portions of food in our restaurants and on our supermarkets shelves.

Our National Plate Plate sizes have actually increased Portion sizes have also increased, both in restaurants and at supermarkets Our food environment is cheap food and lots of it! Advertising on television promotes eating and drinking caloric-rich foods. We are encouraged to “supersize”, feast, and gorge.

What’s Our Food Environment? At the supermarket - food costs go down with increased size Costs are actually higher with smaller portions At restaurants - buffets offer lots of food at modest prices Look at some of the changes in some common food portions!! Our food environment is cheap food and lots of it! Advertising on television promotes eating and drinking caloric-rich foods. We are encouraged to “supersize”, feast, and gorge. Food costs go down with increased size. Everyone thinks larger sizes give you more value for your money. We are taught to look for the cheapest item, which often come in larger sizes, for our grocery dollar. Costs are actually higher for the smaller portion. This is true at restaurants as well. Our dollars go further at the buffet, but at the cost of our collective waistlines.

Bagel 350 calories 3-inch diameter 140 calories Today 20 years ago Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago. 350 calories Source: National Heart, Lung and Blood Institute

Cheeseburger Today 20 years ago 333 Calories 590 Calories Today's fast food cheeseburger has 590 calories. This is 257 more calories than a portion 20 years ago. 333 Calories 590 Calories Source: National Heart, Lung and Blood Institute

Spaghetti and Meatballs 20 years ago Today Today's portion of spaghetti and meatballs has 1,025 calories. This includes 2 cups of pasta with sauce and 3 large meatballs. This is 525 more calories than a portion 20 years ago. 1 cup spaghetti with sauce and 3 small meatballs 500 calories 1,025 calories Source: National Heart, Lung and Blood Institute

French Fries 20 years ago Today 610 calories 2.4 ounces 210 calories Today's 6.9 ounce portion of French fries has 610 calories. This is 400 more calories than a 2.4 ounce portion 20 years ago. 610 calories 2.4 ounces 210 calories Source: National Heart, Lung and Blood Institute

Turkey Sandwich Today 20 years ago 820 calories 320 calories Today's 10-inch turkey sandwich has 820 calories. This is 500 calories more than a portion 20 years ago. 820 calories 320 calories Source: National Heart, Lung and Blood Institute

We tend to eat what is in front of us! Portion Distortion We tend to eat what is in front of us! Research also shows that we tend to eat what is in front of us, regardless of the amount. If what is there is a larger meal, we will eat most of it. Contrary to popular belief we don’t usually eat less during the rest of the day. In short, larger portions always mean more calories, and more calories with less physical activity mean more weight gain.

Pick Your Portions 1 serving meat - size of your palm (woman) or the size of a deck of cards 1 serving fruit - size of a tennis ball 1 serving vegetables - one ice cream scoop baked potato - size of a bar of soap 1 cup pasta - size of your fist ½ cup rice - size of a cupcake wrapper ½ bagel, biscuit - size of 6 ounce can of tuna 1 muffin - size of a standard light bulb 1 teaspoon - size of a quarter, thumb tip 2 tablespoons - size of 2 tea bags It is cumbersome to carry measuring spoons and cups when you are at a friend’s house, a restaurant, or potluck. Here are some easy ways of thinking about what portions you are putting on your plate. Remember how to divide the plate up with salad, vegetables, and meat portions as well. You may find that eating at home more often is helpful, especially when you consider portion sizes at most restaurants!

Monster Burger 1,420 calories 107 grams of fat And portions just keep getting bigger as consumers demand more “value”. 1,420 calories 107 grams of fat

How Do Your Portions Measure Up? Ask group to discuss what they have learned about portions since beginning WTRS.

Janet Tietyen Mullins, Ph.D., R.D., L.D. Mention or display of a trademark, propriety product, or firm in text or graphics does not constitute an endorsement and does not imply approval to the exclusion of other suitable products or firms. Stock images by 123rf.com Janet Tietyen Mullins, Ph.D., R.D., L.D. Extension Specialist for Food and Nutrition, Professor Department of Dietetics and Human Nutrition School of Human Environmental Sciences May 2008, October 2016 Copyright ©2012 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.