Health InfoPublic HealthDecember 2014
What does
portion distortionmean to you?
Portion distortion…
•Over the years, portions have beengrowing.
•A serving of fries today doesn’t lookanything like 20 years ago.
Healthy portions…
•Imagine that every day, you eat asandwich with 30 mL (2 tbsp.) ofmayonnaise rather than a singlespoonful…
•Over a year you could gain morethan 10 pounds!
How many calories do you need?
•Everyone has different needs.
•Watch the size of your portions.
What’s a portion?
Grain products
1 slice of bread
½ cup of cooked rice
½ bagel
Milk and alternatives
1 cup of milk (250 mL)
¾ cup of yogurt
1½ oz. of cheese
Meat and alternatives
2 tbsp. of peanut butter
½ can of tuna
2½ oz. of meat
Vegetables and fruit
1 average-sized fruit
½ cup of vegetables or fruit
½ cup of juice
Portions simplified
One portion of meatshould be the size ofa deck of cards.
Two portions of pastaare the size of a tennisball.
Cheese should beabout the size offour dice.
A muffin should be nolarger than a light bulb.