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Portion Control

Portion Control. Bell Work. Describe a typical meal. What does your plate look like? Is it colorful? What takes up the most space? What food groups are on there?. Video. Why are we fat? (Fox News) http://video.foxnews.com/v/3941845/why-are-we-fat. Portion Plate.

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Portion Control

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  1. Portion Control

  2. Bell Work • Describe a typical meal. What does your plate look like? Is it colorful? What takes up the most space? What food groups are on there?

  3. Video • Why are we fat? (Fox News) • http://video.foxnews.com/v/3941845/why-are-we-fat

  4. Portion Plate • The Portion Plate is a tangible demonstration of how much food we should eat. Not only are the plate's illustrated portion areas a good guide to follow, but the make up of a good meal is also presented. • This means 1/2 of your plate should be fruits and vegetables, 1/4 of your plate whole grains and the remaining 1/4 lean protein.

  5. How Can I Control Portions at Home? • Eat breakfast every day. • Avoid eating in front of the TV or while busy with other activities. • Eating a salad before lunch or dinner is a sure-fire way to keep from overeating. It will help curb your appetite and give you a sense of satiety sooner. • Keep snacking to a minimum. But try to buy snack foods in single serving sizes or divvy up full size packages into smaller, individual bags of a single serving. • Take seconds of vegetables or salads instead of meats or desserts. • Try to eat three sensible meals at regular times throughout the day. Skipping meals may lead you to eat larger portions at your next meal. • Eat healthful small meals throughout the day. Mini meals are by far the best way to prevent overeating because you'll get never too hungry and lose control of your portion intake. • Eat slowly so your brain can get the message that your stomach is full. Remember, it takes about 20 minutes to feel satiated. By giving myself that "breather" you may realize your weren’t hungry enough for another helping after all • Treating yourself once in a while to a "forbidden" food will keep you from feeling deprived; a sense of deprivation can easily lead to overeating. Stop a binge before it starts by indulging every now and then. Try to avoid the abundance of extra calories, eat a reasonable portion.

  6. How Can I Control Portions When Eating Out? • Order a kid's size meal when you go to fast food places to automatically control portions (and save money!). • Share your meal, ordera half-portion, or order an appetizer as a main meal. • Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal. • Take half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need. • Avoid large beverages, such as "supersize" soft drinks. They have a large number of calories. Order the small size, choose a calorie-free beverage, or drink water with a slice of lemon. • If you stop at a fast food restaurant, choose one that serves salads, or order the small burger with lettuce and tomato. • Have water or nonfat milk with your meal instead of a soft drink. If you want French fries, order the small size.

  7. Grains (6-11)Make half of your grains whole • Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product • What One Serving Looks Like • 1 cup of cereal flakes= The size of a fist • 1 pancake= A compact disc • ½ cup of cooked rice, pasta, or potato= ½ of a baseball • 1 slice of bread= A cassette tape • Bagel= size of a hockey puck, or 1 ounce. • 1/2 cup pasta: size of a tennis ball

  8. Vegetables (3-5)Vary your veggies • Any vegetable or 100% vegetable juice counts as a member of the vegetable group • What One Serving Looks Like • 1 cup of salad greens= A baseball

  9. Fruits (2-4)Focus on fruits • Any fruit or 100% fruit juice are considered fruits • What One Serving Looks Like • 1 medium fruit=A baseball • ½ cup of raisins=A large egg

  10. Oils (minimally)Know your fats • Oils are fats that are liquid at room temperature. Oils come from many different plants and fish. • What One Serving Looks Like • 1 teaspoon of oil= The size of your thumb tip

  11. Milk (2-3)Get your calcium rich foods • All fluid milk products and many foods. • What One Serving Looks Like • 1 ½ oz. cheese= 4 stacked dice • ½ cup of ice cream= ½ baseball • 1 cup serving of milk, yogurt, or fresh greens= The size of a fist

  12. Meat and Beans (2-3)Go lean on protein • All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds • What One Serving Looks Like • 3 oz. meat, fish, and poultry= Deck of cards or bar of soap • 3 oz. grilled/baked fish= Checkbook • 2 Tbsp. peanut butter= Ping pong ball (Makes a great substitute for 1 ounce of meat.)

  13. Extension Activity • Using a paper plate, draw an appropriate proportioned plate.

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