NUTRITIONAL GUIDELINES

Portion Distortion



Sometimes we like food that is not always good
for us!  This is okay because our favorite foods
can still fit into a healthy diet but you must conquer
Portion Distortion!  Portion Distortion is eating or
drinking a super large amount because that is how
much was in the package or bottle served.  In today’s
Super Size Me world, our portions are out of control!


Give up an entrée for two appetizers


Make your meal more interesting by adding variety that comes with ordering small plates. Many restaurants offer healthier choices in the appetizer and salad sections of the menu, such as edamame, hummus, vegetable soup, meatballs, spinach salad and Caprese salad that you can mix and match rather than ordering one calorie-laden entrée.


Understanding healthy serving sizes! 

Here is some help on what a healthy portion size should look like.  You can use these
visuals when estimating how much food to put on your plate or how many servings
are given at a restaurant. 


1 serving of stir fry vegetables (6 oz.)
equals the size of a 3.5” x 5” index card


1 serving salad dressing (2 Tablespoons)
equals 2 cherry tomatoes



3 oz. of cooked meat equals
the size of a deck of cards
or
1 oz. of protein = 1 egg


One medium baked potato equals
the size of a computer mouse


Two tablespoons of peanut butter
is the size of a golf ball


1 1/2 ounces of cheese is equivalent
to the size of a 9-volt battery


One cup of cereal is equivalent
to the size of a baseball


A single waffle is approximately
the same size of a music CD


Half of a bagel compares
to the size of a jar lid


Four small cookies should
resemble the size of checkers


Lose weight and make healthy lifestyle changes 

Sign up today to start reaching your goals

USAF Living Fit

LivingFit guidelines are designed to promote
a healthier lifestyle for adults 18 and older. 

                              For personalized
                              assistance including:
                              •  Sample meal plans
                              •  Goal activities specific for you
                              •  Healthy eating tips

USAF Living Fit Log in

Log in every week to
record your progress!


Did you know?!


Choose appropriate portion sizes.  USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase—148 calories per day—theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food.


Ideas to reduce portion distortion



Take control

Buy a smaller size, ask for less next time you are served food or split a serving with a friend.  You can always take some home with you and save it for later too. Just because they put it in front of you does NOT mean you have to eat it all.



Think about your drink

Order a smaller size or switch your drink – milk and juice have vitamins and minerals you may be missing.  Water is a great thirst quencher too!



Balance yourself

If you pig out at one meal, just balance it by eating less at your next meal (you probably won’t be very hungry anyway) or by burning it off with some extra walking, running, biking, dancing or however you like to move.

The appearance of hyperlinks does not constitute endorsement by the U.S. Air Force of the information, products, or services contained therein.