Portion ControlKaren Mason

University of Kentucky Cooperative Extension Service,

Author

Revision by Jackie Walters, Revision by Jackie Walters, MBA, R.D., L.D.MBA, R.D., L.D.

and Louise Moore, MSand Louise Moore, MS

Jackie Walters, PresenterJackie Walters, Presenter

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

What are proper portions?(based on 2000 calorie diet)

• Grains Group- 6 ounces per day.• 1 ounce equals:

– slice of bread;– 1 cup of ready-to-eat cereal– ½ cup cooked cereal, rice, or pasta

• Vegetable and Fruit Groups-2 ½ cups per day– 1 cup of raw or cooked vegetables

2 cups of leafy vegetables– ¾ cup of fruit juice or 1 cup fruit– 1 medium apple, banana, orange, or pear

Proper portions (based on 2000 calorie diet)

• Milk Group- 3 cups per day– 1 cup of milk or yogurt– 1½ ounces of cheese– 2 ounces of processed cheese

• Meat and Beans Group- 5.5 ounces per day

1 ounce equals:– 1 Tbls. peanut butter– ¼ cup of cooked dry beans– ½ ounce of nuts– 1 egg – 1 ounce of lean meat, poultry or fish

Purpose of portion sizes?

• Common language

• Easy way of expressing nutritional information, like calories, fat, cholesterol, protein, vitamins, and minerals

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)

Food Then Now

French fries 2 oz >4 oz

Deli bagel 2 oz 4-7 oz

Muffin 2 oz 6-8 oz

Soda 6 ½ oz 12-20 oz

Chips ½ - 1 oz 2-4 oz

Candy bar 1 ½ oz 2-4 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

Small Medium Large Super

$1.03 $1.50 $1.67 $1.90

210 cal 450 cal 540 cal 610 cal

Now that’s a value!

McDonald’s Quarter McDonald’s Quarter 530 calories530 calories

Pounder w/CheesePounder w/Cheese 13 g saturated fat13 g saturated fat

Quarter Pounder w/CheeseQuarter Pounder w/Cheese 1190 calories1190 calories

Extra Value MealExtra Value Meal 17 g saturated fat17 g saturated fat

Wendy’s Classic Double 760 calories

w/Cheese 19 g saturated fat

Classic Double w/Cheese 1360 calories

Combo Meal 26 g saturated fat

$2.00

$2.00

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