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Portion Distortion
Keep an eye on your portion sizes
Portion Distortion • The serving sizes of restaurant meals have
increased over the last 20 years.• This trend influences what products are
available for sale to the consumer and also acts as a template for what we serve at home.
• Refer to Canada’s Food Guide. This resource shows how many food guide servings you need from each of the four food groups each day.
Vegetables and FruitFood Guide Servings
• Examples of a food guide serving– 1 medium-sized apple or banana– 125 mL (½ cup) of 100% fruit juice– 125 mL (½ cup) of fresh, frozen, or canned
vegetables or fruit– 125 mL (½ cup) of cooked leafy vegetables– 250 mL or (1 cup) of raw leafy vegetables
Grain Products Food Guide Servings
• Examples of a food guide serving– 1 slice of bread– 30 g of cold cereal or 175 mL of hot cereal– ½ a small bagel, pita, or bun– 125 mL (½ cup) of pasta, rice, or couscous
Milk and AlternativesFood Guide Servings
• Examples of a food guide serving– 250 mL (1 cup) of milk or milk alternative– 50 g of cheese (think 3 dominoes)– 2 slices of processed cheese – 175 g of yogurt or kefir – 125 mL (½ cup) of canned (evaporated) milk
Meat and AlternativesFood Guide Servings
• Examples of a food guide serving– 75 g of meat, poultry, or fish (think of a deck of
cards)– 75 g of canned meat– 2 eggs– 30 mL (2 Tbsp) of peanut butter– 175 mL (¾ cup) of tofu– 175 mL (¾ cup) of cooked legumes– 60 mL (¼ cup) of shelled nuts or seeds
A Fun Quiz
• Try the National Heart, Lung, and Blood Institute’s Portion Distortion Quiz to see how your food choices measure up:http://hp2010.nhlbihin.net/portion/
References• Health Canada. (2007). Eating Well with
Canada’s Food Guide.www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/eating_well_bien_manger_e.html
• National Heart, Lung, and Blood Institute. Portion Distortion. Slide 1. http://hp2010.nhlbihin.net/oei_ss/menu.htm#sl2
Adapted from Anneke Vink, 2007.