Department of Health and Human Services - PDF document

Department of Health and Human Services for more portion size tips Department of Health and Human Services When eating at many restaurants,itÕs hard to miss thatportion sizes have gottenlarger in the last few years.The trend has also spilledover into the grocery storeand vending machines,where aBAGELan ÒindividualÓ bag of chips can easilyfeed more than one.Research showsthat people unintentionally consumemore calories when faced with largerportions.This can mean significantexcess calorie intake,especially wheneating high-calorie foods.Here are some tips to help you avoidsome common portion-size pitfalls:How toavoidportion sizepitfallsto help manageyour weight. ¥ The Portion Distortion Quiz from theNational Heart Lung and Blood Institute(NHLBI) (http://hin.nhlbi.nih.gov/portion/)shows how portion sizes of some commonfoods have changed over the years.¥ Food labels can help you understand thatportion sizes are often larger than youthink.Click the links below to learn howto use the Nutrition Facts Label on food How to Understand and Use theNutrition Facts Label,Food and DrugAdministration,Center for Food Safetyand Applied Nutrition.http://www.cfsan.fda.gov/~dms/foodlab.html Test Your Food Label Knowledge (quiz),Food and Drug Administration,Centerfor Food Safety and Applied Nutrition.http://www.cfsan.fda.gov/~dms/flquiz1.html¥ Take the NHLBI Visual Reality quiz(http://nhlbisupport.com/chd1/visualreality/visualreality.htm) to test your skills at esti-mating serving sizes.¥ Use this handy Serving Size Wallet cardfrom NHLBI (http://hin.nhlbi.nih.gov/por-tion/servingcard7.pdf) to help estimate theright amount to eat.Or check outwww.MyPyramid.gov for detailed informa-tion on how much to eat from each foodgroup without eating more calories thanyou need. CONGRATULATIONS Clo plme oeaplkD tee iaodeo tee machadeD tee mloe melmie clkprme colm ft tftelrt oeaifwfkd ft. Tl mfkfmfwe tefp eccect: lc lke iaode machade fktl peseoai pmaiieo clktafkeop tl eeim aslfa lseo-clkprmmtflk.Alk’t eat ptoafdet colm tee machade. IkpteaaD peose tee clla fk a pmaii blti lo clktafkeo. Out of sight, Pelmie teka tl clkprme mloe teek teey ease eapy accepp tl clla. Sahe ylro elme a “mlotflk cofekaiy wlke.” • Oemiace tee cakay afpe tfte a corft blti. • Ptloe epmecfaiiy temmtfkd cllapD ifhe cllhfepD cefmpD lo fce coeamD lrt lc fmmeafate eyepfdetD ifhe lk a efde peeic lo at tee bach lc tee coeeweo. Slse tee eeaitefeo clla tl tee colkt at eye iesei.• Teek bryfkd fk brihD ptloe tee eucepp fk a miace teat’p klt clksekfekt tl det tlD prce ap a efde cabfket lo at tee bach lc tee maktoy. Al ylr det cardet fk mlotflk pfwe mftcaiip? Olii tee afce aka mlse ailkd tee mate. (Rpe afce aka miayeop colm aklteeo blaoa dame.) Cliilt tee fkptorctflkp clo eace pelotcrt lo mftcaii ylr iaka lk. Tee trok teek mlsep tl tee keut miayeo. tl molmeo mlotflk clktoli!Portion control when eating out.Saky oeptaroaktp peose mloe clla teak lke meoplk keeap at lke meai. Tahe clktoli lc tee amlrkt lc clla teat ekap rm lk ylro miate by pmifttfkd ak ektoée tfte a cofeka. LoD aph tee taft meoplk clo a “tl-dl” blu aka toam rm eaic ylro meai ap pllk ap ft’p bolrdet tl tee tabie.START HERE Portion control Tl peclka aka tefoa eeimfkdp teek eatfkd at elmeD peose tee clla lk fkafsfarai miatepD fkpteaa lc mrttfkd tee peosfkd afpeep lk tee tabie. Heemfkd tee eucepp clla lrt lc oeace may afpclroade lseoeatfkd. Portion control in front of the TV. Teek eatfkd lo pkachfkd fk colkt lc tee TSD mrt tee amlrkt teat ylr miak tl eat fktl a blti lo clktafkeo fkpteaa lc eatfkd ptoafdetcolm tee machade. It’p eapy tl lseoeat teek ylro attektflk fp clcrpea lk plmetefkd eipe. spoil your dinner. Te ieaokea ap cefiaoek klt tl pkach becloe a meai clo ceao lc “pmlfifkd lro afkkeo.” TeiiD ft’p tfme tl clodet teat lia orie. Ic ylr ceei erkdoy betteek meaipD eat a eeaitey pkachD ifhe a mfece lc corft lo pmaii paiaaD tl aslfa lseoeatfkd arofkd ylro keut meai. Clo plme oeaplkD tee iaodeo tee machadeD tee mloe melmie clkprme colm ft tftelrt oeaifwfkd ft. Tl mfkfmfwe tefp eccect: lc lke iaode machade fktl peseoai pmaiieo clktafkeop tl eeim aslfa lseo-clkprmmtflk.Alk’t eat ptoafdet colm tee machade. IkpteaaD peose tee clla fk a pmaii blti lo clktafkeo. Out of sight, Pelmie teka tl clkprme mloe teek teey ease eapy accepp tl clla. Sahe ylro elme a “mlotflk cofekaiy wlke.” • Oemiace tee cakay afpe tfte a corft blti. • Ptloe epmecfaiiy temmtfkd cllapD ifhe cllhfepD cefmpD lo fce coeamD lrt lc fmmeafate eyepfdetD ifhe lk a efde peeic lo at tee bach lc tee coeeweo. Slse tee eeaitefeo clla tl tee colkt at eye iesei.• Teek bryfkd fk brihD ptloe tee eucepp fk a miace teat’p klt clksekfekt tl det tlD prce ap a efde cabfket lo at tee bach lc tee maktoy. CONGRATULATIONS Portion control when eating out.Saky oeptaroaktp peose mloe clla teak lke meoplk keeap at lke meai. Tahe clktoli lc tee amlrkt lc clla teat ekap rm lk ylro miate by pmifttfkd ak ektoée tfte a cofeka. LoD aph tee taft meoplk clo a “tl-dl” blu aka toam rm eaic ylro meai ap pllk ap ft’p bolrdet tl tee tabie.START HEREPortion control Tl peclka aka tefoa eeimfkdp teek eatfkd at elmeD peose tee clla lk fkafsfarai miatepD fkpteaa lc mrttfkd tee peosfkd afpeep lk tee tabie. Heemfkd tee eucepp clla lrt lc oeace may afpclroade lseoeatfkd. Al ylr det cardet fk mlotflk pfwe mftcaiip? Olii tee afce aka mlse ailkd tee mate. (Rpe afce aka miayeop colm aklteeo blaoa dame.) Cliilt tee fkptorctflkp clo eace pelotcrt lo mftcaii ylr iaka lk. Tee trok teek mlsep tl tee keut miayeo. tl molmeo mlotflk clktoli!Portion control in front of the TV. Teek eatfkd lo pkachfkd fk colkt lc tee TSD mrt tee amlrkt teat ylr miak tl eat fktl a blti lo clktafkeo fkpteaa lc eatfkd ptoafdetcolm tee machade. It’p eapy tl lseoeat teek ylro attektflk fp clcrpea lk plmetefkd eipe. spoil your dinner. Te ieaokea ap cefiaoek klt tl pkach becloe a meai clo ceao lc “pmlfifkd lro afkkeo.” TeiiD ft’p tfme tl clodet teat lia orie. Ic ylr ceei erkdoy betteek meaipD eat a eeaitey pkachD ifhe a mfece lc corft lo pmaii paiaaD tl aslfa lseoeatfkd arofkd ylro keut meai. Department of Health and Human Services for more portion size tips Department of Health and Human Services When eating at many restaurants,itÕs hard to miss thatportion sizes have gottenlarger in the last few years.The trend has also spilledover into the grocery storeand vending machines,where aBAGELÒindividualÓ bag of chips can easilyfeed more than one.Research showsthat people unintentionally consumemore calories when faced with largerportions.This can mean significantexcess calorie intake,especially wheneating high-calorie foods.Here are some tips to help you avoidsome common portion-size pitfalls:avoidportion sizepitfallsHow toto help manageyour weight. ¥ The Portion Distortion Quiz from theNational Heart Lung and Blood Institute(NHLBI) (http://hin.nhlbi.nih.gov/portion/)shows how portion sizes of some commonfoods have changed over the years.Food labels can help you understand thatportion sizes are often larger than youthink.Click the links below to learn howto use the Nutrition Facts Label on food How to Understand and Use theNutrition Facts Label,Food and DrugAdministration,Center for Food Safetyand Applied Nutrition.http://www.cfsan.fda.gov/~dms/foodlab.html Test Your Food Label Knowledge (quiz),Food and Drug Administration,Centerfor Food Safety and Applied Nutrition.http://www.cfsan.fda.gov/~dms/flquiz1.html¥ Take the NHLBI Visual Reality quiz(http://nhlbisupport.com/chd1/visualreality/visualreality.htm) to test your skills at esti-mating serving sizes.¥ Use this handy Serving Size Wallet cardfrom NHLBI (http://hin.nhlbi.nih.gov/por-tion/servingcard7.pdf) to help estimate theright amount to eat.Or check outwww.MyPyramid.gov for detailed informa-tion on how much to eat from each foodgroup without eating more calories thanyou need.