Portion Control

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Portion Control
Karen Mason University of Kentucky Cooperative
Extension Service, Author Revision by Jackie
Walters, MBA, R.D., L.D.and Louise Moore,
MS Jackie Walters, Presenter
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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

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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

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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

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Purpose of portion sizes?

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

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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

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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

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