Your SlideShare is downloading. ×
0
Portion control
Portion control
Portion control
Portion control
Portion control
Portion control
Portion control
Portion control
Portion control
Portion control
Portion control
Portion control
Portion control
Portion control
Portion control
Upcoming SlideShare
Loading in...5
×

Thanks for flagging this SlideShare!

Oops! An error has occurred.

×
Saving this for later? Get the SlideShare app to save on your phone or tablet. Read anywhere, anytime – even offline.
Text the download link to your phone
Standard text messaging rates apply

Portion control

309

Published on

0 Comments
2 Likes
Statistics
Notes
  • Be the first to comment

No Downloads
Views
Total Views
309
On Slideshare
0
From Embeds
0
Number of Embeds
0
Actions
Shares
0
Downloads
8
Comments
0
Likes
2
Embeds 0
No embeds

Report content
Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
No notes for slide

Transcript

  • 1. Portion Control<br />Serving Sizes and Weight Management<br />
  • 2. Portion Control<br />Food portion sizes today are far bigger than they were in the past, which means we're taking in far more calories than we realize.<br />
  • 3. Portion vs. Serving<br />Portion :<br />The amount of food you put on your plate. <br />Serving: <br />A specific amount of food defined by common measurements, such as cups or tablespoons. <br />
  • 4. Portion vs. Serving<br />For example :<br />A pancake serving is 4 inches but a typical portion you might eat is 6 inches — or 2 servings. <br />A serving of milk is 8 ounces, but the portion you pour might be twice that size. <br />
  • 5. Portion Control <br />People think education and awareness are the answer to a better diet; however, this might not be the case.<br /> More than a fifth of Americans most likely know we're supposed to eat two to four servings of fruit each day, but only about 20 percent actually do it. <br />We fail because we're bombarded by subtle and not-so-subtle cues that trigger instinctive as opposed to conscious eating behavior.<br />
  • 6. Why We Overeat<br />Two brain systems that govern our food choices:<br />Limbic System : <br />Subconscious and emotional<br />Only takes into consideration what is happening now and does not weigh future consequences<br />Outweighs analytic system<br />
  • 7. Why We Overeat<br />Analytic System:<br />Conscious awareness and rational thought<br />Considers future implications<br />Rational thoughts typically overruled by the limbic system<br />
  • 8. Why We Overeat<br />Internal Cues:<br />Satiety<br />Emotional hunger<br />External Cues:<br />Food advertised everywhere in the media<br />Hidden cues<br />Good selling tactics<br />
  • 9. Tactics for Healthy Eating<br />Food Placement:<br />Keep foods high sugar and fat out of sight<br />Place fresh fruits and vegetables in sight<br />Place healthy food items at eye level<br />
  • 10. Tactics for Healthy Eating<br />Plate size:<br />Use smaller eating utensils such as plates, bowls, and cups<br />Use a smaller serving utensil when dishing out food<br />Eat restaurant meals on a separate plate than the one the food is served on<br />Portion out a single serving and take the rest home for leftovers<br />
  • 11. Tactics for Healthy Eating<br />Food Storage:<br />Store leftovers in individually-sized containers<br />Buy snack foods in single serving sizes or divvy up full size packages into smaller, individual bags<br />Pre-Meals:<br />Eat a light salad or drink a glass of water before eating a meal as this will help to give a sense of satiety sooner<br />
  • 12. Tactics for Healthy Eating<br />Mini Meals:<br />Maintain blood sugar levels throughout the day by eating healthful small meals <br />Keep Seconds out of Sight:<br />Don’t serve family meals family-style<br />Keep pots and dishes away from table to prevent the urge for second helpings<br />It takes about 20 minutes to feel satiated, so wait a few minutes before deciding to go back for another serving<br />
  • 13. Tactics for Healthy Eating<br />Ordering Out:<br />Order from the kids menu to automatically control portion sizes <br />Serving Standards:<br />Learn to ‘eyeball’ standard portion sizes<br />(i.e.) 3oz = deck of cards, 1 cup = size of tennis ball<br />
  • 14. Tactics for Healthy Eating<br />Treat Yourself:<br />Indulge – allow yourself to eat the ‘not so healthy’ food items in moderation <br />Eating the ‘not so healthy’ foods you enjoy from time to time will prevent unwanted binges<br />
  • 15. Plate Portions<br />Protein<br />Carbs<br />Fruits and Vegetables<br />

×