Portion Distortion

Do you know what a normal portion of food

looks like? If it fits on a plate, is that a

portion? How many true portions are in the

meals they serve in restaurants? We are

accustomed to thinking of platters as what a

normal, healthy portion, serving size should

be. We are used to the food contained in a

restaurant portion as the norm.
 

In only 1957, a “hamburger" weighed one

ounce and had 206 calories. Today, that

same “hamburger" weighs six ounces and

packs over 600 calories. Now, that’s portion

distortion!

Typical restaurant entrees are often so large

that they contain calories and fat in amounts

appropriate for two people (or even more!).

The problem is we’ve become so accustomed

to being served impressive, plate-filling meals

that we’ve lost sight of what healthy portions

should look like. Restaurants, knowing that

we equate quantity with value, aren’t about

to serve smaller, healthier portions—unless

we ask. If you want something smaller - Ask!

Tell your food server you want a smaller

version of the meal they’re offering.
 

So, if the food on the plate isn’t a true

portion, what does a serving size look like?

Without pulling out your food scale, here are

some ways to be in the know of your

servings:

Protein (3 ounces of meat, fish and poultry)

= Deck of playing cards.

Peanut butter (2 Tbsp.) = Ping pong ball.

Vegetables (1 cup of salad greens)

= Baseball.

Fruit (1/2 cup of fresh fruit)

= ½ of a baseball.

Medium piece of fruit = Baseball.

Dairy and cheese (1-1/2 ounce cheese)

= 4 stacked dice.

Fats (1 teaspoon margarine or spreads)

= 1 dice.

Grains (1/2 cup of cooked rice, pasta or

potato) = ½ baseball.