Learning how to estimate portion size and identify servings can go a l - PDF document

1 Learning how to estimate portion size an
Learning how to estimate portion size and identify servings can go a long way to helpin portion and a serving. According to National Heart, Lung and Blood Institute, a "portion" is the amount of a specific food you choose to eat for a meal or snack. You also choose th bigger or smaller each food group and listed on the Nutrition Facts panel on packaged food. It is also the amount of food recommended in the Food Guide Pyramid and the Dietary Guidelines established by the Food and Drug Administration (FDA). For example, 6-11 servings of whole grains are recommended daily. A recommended serving of whole grains is one slice of bread or ! cup of rice or pasta. As a general rule, choosing foods by serving size will help maintain good portion control. Learn how to Òeye ball a servingÓ. Here are some ideas for how to equate a serving with some common everyday items. ! A woman's fist or baseball is the size of one serving of vegetables or fruit. ! A rounded handful is a good measure for a snack serving, such as chips or pretzels. ! A deck of cards or the palm of your hand (don't count your fingers!) equals a serving of meat or poultry. One chicken breast, " pound hamburger patty or a medium pork chop equals one servin ! Use your thumb tip to measure one teaspoon of peanut butter. ! One serving of cheese equals the size of six dice. ! One serving of fish (approximately 3 oz.) equals the size of a checkbook. WHAT ELSE CAN YOU DO TO FIGH -ounce steak for dinner, you've consumed three ounces more than the recommended daily serving of protein in one meal! Instead of Òsuper sizingÓ itÉright size it! Repackage super size bags of food and snacks into serving sizes.

2 Super size bags may be more economical,
Super size bags may be more economical, but they can also encourage you to overeat. If you buy huge bags of chips or pretzels, for example, repackage the contents into smaller containers. You are much less likely to eat 12 zipper bags of pretzels than you are to unconsciously consume nearly a whole super size bag. Some food companies are marketing smaller prepackaged snacks that make it easier to snack in moderation, too. meal. Finally, when eating at home use a smaller plate. Your plate will look full, but y Institute, Portion Distortion and Serving Size (2006); National Restaurant Association, Restaurants Offer Millions of Ways to Prepare Food the Way Consumers Want, (2000); Jennifer C. Smith, The Monitor, Portion Control (2006); Jennifer R. Scott, Your Guide to Weight Loss, Top 10 Ways to Contro teenagers. Find report cards on your childÕs school under the Education section. Let us he The webinar is an eye-opener for both parents and teens; we encourage you to view the webinar together. Parents - learn how to encourage responsibility in your teen. Teens - learn how to gain your parent's trust and benefit from greater independence and respect. See details and login instructions below. You can register via the KGA EAP/Work-Life website using these instructions, or your organization may have direct access through your intranet: 1. Go to www.kgreer.com. 2. Click on the purple EAP Member Login button. 3. Login using your company's three (or four) letter username and password (9557). 4. Scroll to the bottom right-hand portion of the screen and click on the first link in the events section. Or, call KGA @ 508-879-2093 to speak with one of our counselors.