Portion Control developed by Karen Mason University of Kentucky Dietetic Intern

Portion Patrol What is a healthy diet? Proper serving sizes Portion sizes today Tips for controlling portions

Why should I eat healthy? A healthy diet can reduce the risk for many chronic diseases, such as obesity, high blood pressure, and high blood cholesterol. Foods provide 50+ nutrients we need for growth, repair, and maintenance of good health Psychological reasons??

Food Guide Pyramid

What are proper serving sizes? Grains Group 1 slice of bread About 1 cup of ready-to-eat cereal ½ cup cooked cereal, rice, or pasta Vegetable and Fruit Groups 1 cup of raw leafy vegetables ½ cup of cooked vegetables ¾ cup of fruit juice 1 medium apple, banana, orange, or pear

What are proper serving sizes? Milk Group 1 cup of milk or yogurt 1½ ounces of cheese 2 ounces of processed cheese Meat and Beans Group 2-3 ounces of cooked meat, poultry, or fish ½ cup of cooked dry beans 1/3 cup of nuts 1 egg

Purpose of serving sizes? Common language Easy way of expressing nutritional information, like calories, fat, cholesterol, protein, vitamins, and minerals

Serving sizes differ from portion sizes Serving sizes are standardized, but portions differ for everyone More active people require larger portions People needing to lose weight need smaller portions

Are we eating too much? 61% of Americans are either overweight or obese Table-service restaurants now serve from 12- inch plates rather than the standard 10-in plates Americans eat 148 more calories per day compared to 10 years ago, and the % of fat/diet is down from 40% to 33% 62% of Americans are unaware the portion sizes have increased in the last 10 years

Beware of Larger Sizes (comparison of portion sizes 10 years ago) FoodThenNow French fries2 oz>4 oz Deli bagel2 oz4-7 oz Muffin2 oz6-8 oz Soda6 ½ oz12-20 oz Chips½ - 1 oz 2-4 oz Candy bar1 ½ oz2-4 oz

Would you like to super size? “value meals”, “combo meals”, and “super sizing” are used for profit by the food companies When people are served more food, they eat more food For a small price, you get more calories and saturated fat

Bigger is rarely better when it comes to food SmallMediumLargeSuper $1.03$1.50$1.67$ cal450 cal540 cal610 cal

Now that’s a value! McDonald’s Quarter 530 calories Pounder w/Cheese13 g saturated fat Quarter Pounder w/Cheese1190 calories Extra Value Meal17 g saturated fat Wendy’s Classic Double 760 calories w/Cheese19 g saturated fat Classic Double w/Cheese1360 calories Combo Meal26 g saturated fat $1.41 $1.57

Do you know the serving sizes for common foods? Pasta Green salad Beans Mashed potatoes In the American Institute for Cancer Research survey, only 1% of respondents correctly answered all 8 serving-size questions. 1/2 cup 1 cup 1/2 cup

Do you know how many servings you ate for dinner? Food Portion Spaghetti 2 cups Garlic bread 2 slices Tomato sauce 1 cup Meatballs 6 oz Serving size # Servings ½ cup4 1 slice2 ½ cup2 2-3 oz2-3

Tips for Controlling Portions At home: Measure out single servings to know what they look like Avoid serving food “family style” and do no go back for seconds Try using a smaller plate for you meal Never eat out of a bag or a carton

Tips for Controlling Portions Eating out: Ask for half or smaller portions Ask for salad dressing to be served “on the side” Order from the menu rather than the “all- you-can-eat” buffet Know how much is an appropriate portion and set the rest aside to take home If you order dessert, share

Take control of your diet To do: Choose a variety of foods Know your serving sizes Meal planning Add high fiber foods to your diet To avoid: Thinking “low-fat” means low calorie Thinking there are “good” or “bad” foods