Transcript No Slide Title

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 Fruit
Food 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 Alternatives
Food 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 Alternatives
Food 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/ordercommander/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.