14.8 When Enough is Enough

When Enough Is Enough

Estimating Portion Size

Have you ever heard the expression, “Your eyes were bigger than your stomach?” This means that you thought you wanted a lot more food than you could actually eat. Amounts of food can be deceiving to the eye, especially if you have nothing to compare them to. It is very easy to heap a pile of mashed potatoes on your plate, particularly if it is a big plate, and not realize that you have just helped yourself to three portions instead of one.

The food industry makes following the 2010 Dietary Guidelines a challenge. In many restaurants and eating establishments, portion sizes have increased, use of SoFAS has increased, and consequently the typical meal contains more calories than it used to. In addition, our sedentary lives make it difficult to expend enough calories during normal daily activities. In fact, more than one-third of adults are not physically active at all.

As food sizes and servings increase, it is important to limit the portions of food consumed on a regular basis.

Dietitians have come up with some good hints to help people tell how large a portion of food they really have. Some suggest using common items such as a deck of cards while others advocate using your hand as a measuring rule. See Table 14.11 “Determining Food Portions” for some examples.

Table 14.11 Determining Food Portions1

Required Video 14.8Managing a Healthy Diet: Judging Healthy Portion Sizes http://www.youtube.com/v/R3qGNNa4GEw

MyPlate Planner

Estimating portions can be done using the MyPlate Planner. Recall that the MyPlate symbol is divided according to how much of each food group should be included with each meal. Note the MyPlate Planner Methods of Use:

• Fill half of your plate with vegetables such as carrots, broccoli, salad, and fruit.
• Fill one-quarter of your plate with lean meat, chicken, or fish (about 3 ounces)
• Fill one-quarter of your plate with a whole grain such as ⅓ cup rice
• Choose one serving of dairy
• CarbohydratesMeats/ProteinsFatsFree FoodsChoose three servings with each meal.Choose one to three servings with eachmeal.Choose one to two servings with eachmeal.Use as desired.Examples of one serving:Examples of oneserving:Examples of oneserving:Examples:Breads and Starches1 slice bread or small roll⅓ c. rice or pasta½ c. of cooked cereal or potatoes¾ c. dry cereal½ c. corn1 oz. lean meat, poultry, or fish1 egg1 oz. cheese¾ c. low-fat cottage cheese1 tsp. margarine, oil, or mayonnaise1 Tbsp. salad dressing or creamcheeseFoods with less than 20 calories per serving.*Most vegetablesSugar-free sodaBlack coffee or plain teaFruits1 piece, such as a small pear1 c. fresh fruit½ c. canned fruit½ c. fruit juice
  Add margarine or oil for preparation or addition at the table Table 14.12 Meal Planning Guidelines

References & Links

1American Cancer Society. “Controlling Portion Sizes.” Last revised January 12, 2012. http://www.cancer.org/Healthy/EatHealthyGetActive/TakeControlofYourWeight/controlling-portion-sizes

Video Links

Managing a Healthy Diet: Judging Healthy Portion Sizes: http://www.youtube.com/v/R3qGNNa4GEw