The document provides tips to avoid portion size pitfalls and help manage weight. It recommends checking websites that show how portion sizes have increased over years. Food labels can help understand standard portions. Online quizzes test ability to estimate serving sizes. Tips include controlling portions in front of TV, when eating out, and being aware of large packages.

1. How to
Check out these websites
for more portion size tips
avoid
portion size
pitfalls
• The Portion Distortion Quiz from the
National Heart Lung and Blood Institute
(NHLBI) (http://hin.nhlbi.nih.gov/portion/)
shows how portion sizes of some common
foods have changed over the years. to help manage
• Food labels can help you understand that your weight.
portion sizes are often larger than you
think. Click the links below to learn how When eating at many restaurants,
to use the Nutrition Facts Label on food
it’s hard to miss that
packages:
portion sizes have gotten
> How to Understand and Use the
Nutrition Facts Label, Food and Drug
larger in the last few years.
Administration, Center for Food Safety The trend has also spilled
and Applied Nutrition. over into the grocery store
http://www.cfsan.fda.gov/~dms/foodlab.html and vending machines, where a
> Test Your Food Label Knowledge (quiz), bagel has become a BAGEL and
Food and Drug Administration, Center an “individual” bag of chips can easily
for Food Safety and Applied Nutrition.
feed more than one. Research shows
http://www.cfsan.fda.gov/~dms/flquiz1.html
that people unintentionally consume
• Take the NHLBI Visual Reality quiz
(http://nhlbisupport.com/chd1/visualreality/vi more calories when faced with larger
sualreality.htm) to test your skills at esti- portions. This can mean significant
mating serving sizes. excess calorie intake, especially when
• Use this handy Serving Size Wallet card eating high-calorie foods.
from NHLBI (http://hin.nhlbi.nih.gov/por-
tion/servingcard7.pdf) to help estimate the Here are some tips to help you avoid
right amount to eat. Or check out some common portion-size pitfalls:
www.MyPyramid.gov for detailed informa-
tion on how much to eat from each food
group without eating more calories than
you need.
Department of Health and Human Services
Centers for Disease Control and Prevention Department of Health and Human Services
National Center for Centers for Disease Control and Prevention
Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity

2. CONGRATULATIONS
YOU’RE
Go ahead, A WINNER!
spoil your dinner.
Out of sight,
out of mind.
Portion control in front of the TV.
Portion control
when eating in.
Be aware of large packages.
Portion control when eating out.
START HERE

3. CONGRATULATIONS
YOU’RE
Go ahead, A WINNER!
spoil your dinner.
Out of sight,
out of mind.
Portion control in front of the TV.
Portion control
when eating in.
Be aware of large packages.
Portion control when eating out.
START HERE

4. How to
Check out these websites
for more portion size tips
avoid
portion size
pitfalls
• The Portion Distortion Quiz from the
National Heart Lung and Blood Institute
(NHLBI) (http://hin.nhlbi.nih.gov/portion/)
shows how portion sizes of some common
foods have changed over the years. to help manage
• Food labels can help you understand that your weight.
portion sizes are often larger than you
think. Click the links below to learn how When eating at many restaurants,
to use the Nutrition Facts Label on food
it’s hard to miss that
packages:
portion sizes have gotten
> How to Understand and Use the
Nutrition Facts Label, Food and Drug
larger in the last few years.
Administration, Center for Food Safety The trend has also spilled
and Applied Nutrition. over into the grocery store
http://www.cfsan.fda.gov/~dms/foodlab.html and vending machines, where a
> Test Your Food Label Knowledge (quiz), bagel has become a BAGEL and
Food and Drug Administration, Center an “individual” bag of chips can easily
for Food Safety and Applied Nutrition.
feed more than one. Research shows
http://www.cfsan.fda.gov/~dms/flquiz1.html
that people unintentionally consume
• Take the NHLBI Visual Reality quiz
(http://nhlbisupport.com/chd1/visualreality/vi more calories when faced with larger
sualreality.htm) to test your skills at esti- portions. This can mean significant
mating serving sizes. excess calorie intake, especially when
• Use this handy Serving Size Wallet card eating high-calorie foods.
from NHLBI (http://hin.nhlbi.nih.gov/por-
tion/servingcard7.pdf) to help estimate the Here are some tips to help you avoid
right amount to eat. Or check out some common portion-size pitfalls:
www.MyPyramid.gov for detailed informa-
tion on how much to eat from each food
group without eating more calories than
you need.
Department of Health and Human Services
Centers for Disease Control and Prevention Department of Health and Human Services
National Center for Centers for Disease Control and Prevention
Chronic Disease Prevention and Health Promotion
Division of Nutrition and Physical Activity