Portion control


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Portion control

  1. 1. Portion Control<br />Serving Sizes and Weight Management<br />
  2. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 15. Plate Portions<br />Protein<br />Carbs<br />Fruits and Vegetables<br />