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
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
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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
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!
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.
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