Portion Distortion

Portion Distortion: How much should you be eating?

Measuring out your food

1. Measure, measure, and measure some more…
2. Try to use the same size plates/bowls/silverware. This will help you to learn what food portions look like on your plate – when you have a good understanding of portion sizes you can measure less often.
3. Read food labels to help estimate the correct serving size.
4. When eating out, use your hand or other objects as a measuring tool.

• 3 ounces of chicken, fish, or meat = Palm of your hand
• 1 ounce of cheese = Tip of your thumb
• Vegetable or fruit = your fist
• ½ cup of pasta or rice = tennis ball
• Cereal = your fist
• Small potato = computer mouse

Tips for success

1. Use smaller plates
2. Put the proper portion size on your plate. If you want seconds, go for additional vegetables.
3. Do not eat directly out of a bag or carton. Instead, take out an appropriate portion and put it on a plate, container, or baggie to eat.
4. Keep your serving dishes on the counter instead of the table. It will help to reduce the chances of going back for seconds.
5. Do not watch TV or read a book while eating. Try to focus on enjoying the food you are eating and the company you are sitting with.

When Shopping

1. Do not go to the market hungry.
2. Beware of free "samples'. The calories can add up quickly.
3. Whenever possible, purchase individual portion sizes of snacks.
4. Do not buy "mini' sized snacks. It often leads to eating more than you planned.
5. Choose lean/low fat meat/chicken/turkey.
6. Be careful about "fat free" versions of your favorite packaged foods. Fat free, does not mean calorie free, and many times fat free packaged products are not many calories less than their full fat version.

Eating Out

1. Avoid all-you-can eat restaurants.
2. Order a salad (with salad dressing on the side) as an appetizer. This will help you to eat less of your main meal.
3. Eat half of the food on your plate or share an entrée with someone else and order an extra side salad. – ask for a take-out container to take the other half of your meal home.
4. Drink water with your meal.

Reading Food Labels

1. Understand how many servings are in a package.
2. Read the nutrient values to help pick out healthy foods.
   
3. Fat free does not mean calorie free.
4. Compare similar foods to find the healthiest variety.