Portion Control

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Portion Control

• developed by Karen Mason
• University of Kentucky Dietetic Intern

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Portion Patrol

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

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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??

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Food Guide Pyramid
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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

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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

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Purpose of serving sizes?

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

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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

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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

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Beware of Larger Sizes (comparison of portion
sizes 10 years ago)
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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

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Bigger is rarely better when it comes to food
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Now thats a value!

• McDonalds Quarter 530 calories
• Pounder w/Cheese 13 g saturated fat
• Quarter Pounder w/Cheese 1190 calories
• Extra Value Meal 17 g saturated fat
• Wendys Classic Double 760 calories
• w/Cheese 19 g saturated fat
• Classic Double w/Cheese 1360 calories
• Combo Meal 26 g saturated fat

1.41
1.57
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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
1/2 cup
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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 cup 4
• 1 slice 2
• ½ cup 2
• 2-3 oz 2-3

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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

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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

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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