Portion Distortion

1
Portion Distortion

• Keep an eye on your portion sizes

2
Portion Distortion

• The serving sizes of restaurant meals have
  increased over the last 20 years.
• This trend influences what products are available
  for sale to the consumer and also acts as a
  template for what we serve at home.
• Refer to Canadas Food Guide. This resource
  shows how many food guide servings you need from
  each of the four food groups each day.

3
Vegetables and FruitFood Guide Servings

• Examples of a food guide serving
• 1 medium-sized apple or banana
• 125 mL (½ cup) of 100 fruit juice
• 125 mL (½ cup) of fresh, frozen, or canned
  vegetables or fruit
• 125 mL (½ cup) of cooked leafy vegetables
• 250 mL or (1 cup) of raw leafy vegetables

4
Grain Products Food Guide Servings

• Examples of a food guide serving
• 1 slice of bread
• 30 g of cold cereal or 175 mL of hot cereal
• ½ a small bagel, pita, or bun
• 125 mL (½ cup) of pasta, rice, or couscous

5
Milk and AlternativesFood Guide Servings

• Examples of a food guide serving
• 250 mL (1 cup) of milk or milk alternative
• 50 g of cheese (think 3 dominoes)
• 2 slices of processed cheese
• 175 g of yogurt or kefir
• 125 mL (½ cup) of canned (evaporated) milk

6
Meat and AlternativesFood Guide Servings

• Examples of a food guide serving
• 75 g of meat, poultry, or fish (think of a deck
  of cards)
• 75 g of canned meat
• 2 eggs
• 30 mL (2 Tbsp) of peanut butter
• 175 mL (¾ cup) of tofu
• 175 mL (¾ cup) of cooked legumes
• 60 mL (¼ cup) of shelled nuts or seeds

7
A Fun Quiz

• Try the National Heart, Lung, and Blood
  Institutes Portion Distortion Quiz to see how
  your food choices measure up
• http//hp2010.nhlbihin.net/portion/

8
References

• Health Canada. (2007). Eating Well with Canadas
  Food Guide.
• www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-co
  mmander/eating_well_bien_manger_e.html
• National Heart, Lung, and Blood Institute.
  Portion Distortion. Slide 1.
• http//hp2010.nhlbihin.net/oei_ss/menu.htmsl2
• Adapted from Anneke Vink, 2007.