Portion Sizes and Serving Sizes

1. Portion Sizes and Serving Sizes

2. A serving size is a reference amount of food as defined by Health Canada • Food guide lists what is equal to 1 serving size • Food manufacturers also decide what makes up one serving for their products, and it’s not always the same as the Food Guide. • Located on the nutritional facts table What’s the difference between portion sizes and serving size?

3. A portion size is the amount of food that you actually put on your plate • You plan to eat in one sitting • Depending on the food, your portion size may be one or more servings according to the Food Guide What’s the difference between portion sizes and serving size?

4. Ever heard of portion distortion?  • This is when over-sized portions of food start to look normal to you • The result is that people will eat whatever is on their plate without thinking about the number of serving sizes that are actually in front of them.  • Portion sizes that once would have been considered far too big to eat in one sitting, are now seen as normal Why is portion size so important?

5. Portion Size 1 • Portion Size 2 How things have changed

6. A PORTION is the amount of food you choose to eat. There is no standard portion size and no single right or wrong portion size… it is what YOU CHOOSE. • i.e. McDonald’s French fries come in 4 different sizes: Kiddie, Small, Medium, and Large. Each container of fries is 1 portion. However, the size and amount of all of these containers is different. The portion is determined by which size YOU CHOOSE • A SERVING is a standard amount used to help give advice about how much to eat, or to identify how many calories and nutrients are in a food/meal. Our serving sizes are determined by the “Canada Food Guide” • i.e. You eat a sandwich with 2 slices of bread. Canada’s Food Guide says that the serving size for bread is 1 piece. Thus, you are eating 2 servings of bread. COPY THIS!

7. Find out how much you need each day using Canada’s Food Guide and try to eat about that amount food on most days. • Try to get good at “eyeballing” food portions, and knowing how much is in a serving size. • .Find out if your portion sizes are on track. • Try EATracker, from Dietitians of Canada. • Put food on a plate rather than eating out of the container • Studies have shown that we will eat more when using bigger serving dishes. Use smaller, salad-size plates (and other smaller serving dishes) rather than large dinner plates. You'll likely eat less!  • Pay attention to the label on packaged foods. All nutrition information is related to the amount of food listed in the Nutrition Facts table, which may be less than your portion.  • Always adjust nutrition information to the portion size that you are eating. Tips to watch your portion sizes:

8. When you don’t have measuring cups or scales available, use your hands or common items to figure out reasonable portion sizes.  • Copy the chart on the next slide for reference Helpful hints for measuring portions:

10. Eating Out: • Order an appetizer instead of an entrée (beware of fried appetizers) • Ask for the lunch portion since it is often smaller. This means less calories (beware: you may have to pay dinner prices) • Take Leftovers! Have the rest tomorrow! • Avoid “All you can eat” buffets. Ordering off of an item menu keeps you to smaller portions • Ask for a salad with dressing on the side Tips to Help You Choose Sensible Portions

11. Eating @ Home: • Put sensible portions on your plate at the start of the meal! This will help you avoid taking seconds! • Don’t take seconds of Meats, Breads, and Dairy. Only take seconds of vegetables! • Once in a while measure out portion sizes to SEE what you are eating. Use standard measuring cups • Try using a smaller plate for your meal. It will heal you avoid Over-Filling your plate. • Limit portions of foods high in calories such as cookies, cakes, sweets, fats, oils, dips/spreads. Tips to Help You Choose Sensible Portions