Imagine you’re scooping a bowl of ice cream, serving a plate of pasta, or making a perfect burger. Are your portions right-sized or super-sized?
Not sure? You’re not alone. Research shows many consumers underestimate their portion sizes—and their caloric intake. The causes may in part be cultural. Restaurant supersizing, larger holders in new cars, larger dishes and cups—all contribute to our distorted ideas about portions. In our hurry up society means we may overeat before our body cues say, “I’m full”. It takes about twenty minutes for your brain to register you’re full.
The portion savvy:
- Know visual cues:
½ cup of cooked pasta/rice= size of a small computer mouse
2-3 ounces of meat, poultry, fish= a deck of cards
1 ½ ounces of hard cheese (cheddar) = two 9-volt batteries
1 cup dry cereal= a baseball
- Compare portions to the package label’s serving sizes. For your size portions, figure the calories. Surprised?
- Eat from a plate, not the package! That way you’ll know how much you really eat.
- Enjoy “slow food”. Pay attention to your food—the flavors, the surroundings, and the amount you eat.
Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source: 365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS