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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
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Portion control

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Transcript

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

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