Spaghetti and Meatballs Then Now
500 calories 1,025calories1 cup pasta with sauce 2 cups pasta with
sauceand 3 small meatballs and 3 large
meatballs
Difference: 525 calories
One serving looks like…
GrainsFist = 1 cup cereal flakesCD = 1 pancake½ baseball = ½ cup cooked
rice, pasta, or potatoCassette tape = 1 slice breadBar of soap = piece of
cornbread
1 serving looks like…
Vegetables and fruitBaseball = 1 cup salad greensFist = 1 baked potatoBaseball = 1 medium fruit½ baseball = ½ cup fresh fruitLarge egg = ¼ cup or raisins
1 serving looks like…
Meat and AlternativesDeck of cards = 3 oz meat, fish,
and poultryCheckbook = 3 oz grilled/baked
fishPing pong ball = 2 Tbsp peanut
butter
1 serving looks like…
Dairy and Cheese4 stacked dice = 1 ½ oz cheese
(2 cheese slices)½ baseball = ½ cup ice cream
FatTip of thumb = 1 tsp margarine
or spreads
Controlling Portion Sizes
Tips for eating out:Order the regular or child-size
portion.Order an appetizer instead of a meal.Split your order. Share with a friend
or take half home for later.Order a dessert with enough forks for
everyone.Be aware of the size of bagels,
muffins, croissants, and biscuits.
Controlling Portion Sizes
Tips for eating at home:Use lunch-size plate for dinnerMove meat from center of plate
and pile on the veggiesServe plates directly from stove.
Don’t put serving dishes on table.Try pre-packaged frozen dinnerSnack: Take portion and put
container away
My Plate
Make half your plate fruits and vegetables
Make at least half your grains whole grains
Switch to fat-free or low-fat (1%) milk.
Last thought…
Commonly over-portioned foods:MeatSalad dressingPastaPopcornSandwiches (meat, condiments)Coffee
References Portions Distortion. National Heart, Lung, and Blood In
stitute website. Available at: http://hp2010.nhlbihin.net/oei_ss/PD1/download/pdf/PDI.pdf. Accessed: November 18, 2011.
Serving Size Card. National Heart, Lung, and Blood Institute website. Available at: http://hp2010.nhlbihin.net/portion/servingcard7.pdf . Accessed November 18, 2011.
Tips to Tame Your Appetite and Portion Sizes. American Dietetic Association website. Available at: http://www.eatright.org/Public/content.aspx?id=6442462675. Accessed November 18, 2011.
Avoid Portion Distortion. WebMD website. Available at: http://www.webmd.com/a-to-z-guides/features/avoid-portion-distortion. Accessed November 18, 2011.