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Understanding Portion Distortion for Healthy Eating Habits

Learn about portion distortion, how modern portions have grown, and the impact on weight gain. Discover healthy portion guidelines for various food groups and simplify portion sizes for better control.

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Understanding Portion Distortion for Healthy Eating Habits

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  1. Health InfoPublic HealthDecember 2014

  2. What does portion distortion mean to you?

  3. Portion distortion… • Over the years, portions have been growing. • A serving of fries today doesn’t look anything like 20 years ago.

  4. Healthy portions… • Imagine that every day, you eat a sandwich with 30 mL (2 tbsp.) of mayonnaise rather than a single spoonful… • Over a year you could gain more than 10 pounds!

  5. How many calories do you need? • Everyone has different needs. • Watch the size of your portions.

  6. What’s a portion? Grain products 1 slice of bread ½ cup of cooked rice ½ bagel Vegetables and fruit 1 average-sized fruit ½ cup of vegetables or fruit ½ cup of juice Meat and alternatives 2 tbsp. of peanut butter ½ can of tuna 2½ oz. of meat Milk and alternatives 1 cup of milk (250 mL) ¾ cup of yogurt 1½ oz. of cheese

  7. Portions simplified One portion of meat should be the size of a deck of cards. Two portions of pasta are the size of a tennis ball. Cheese should be about the size of four dice. A muffin should be no larger than a light bulb.

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