Health Info Public HealthDecember 2014
What doesportion distortion mean to you?
Portion distortion…•Over the years, portions have been growing.
•A serving of fries today doesn’t look anything like 20 years ago.
Healthy portions…•Imagine that every day, you eat a sandwich with 30 mL (2 tbsp.) of mayonnaise rather than a single spoonful…
•Over a year you could gain more than 10 pounds!
How many calories do you need?
•Everyone has different needs.
•Watch the size of your portions.
What’s a portion?Grain products1 slice of bread½ cup of cooked rice ½ bagel
Milk and alternatives1 cup of milk (250 mL)¾ cup of yogurt1½ oz. of cheese
Meat and alternatives2 tbsp. of peanut butter½ can of tuna2½ oz. of meat
Vegetables and fruit1 average-sized fruit½ cup of vegetables or fruit½ cup of juice
Portions simplifiedOne portion of meat should be the size of a deck of cards.
Two portions of pasta are the size of a tennis ball.
Cheese should be about the size of four dice.
A muffin should be no larger than a light bulb.
