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Prim and Proper Portions
According to Thesaurus.com, synonyms for "prim" include: precise, proper, and fastidious. Antonyms include "uninhibited." That certainly describes the food portions most Americans eat.
Studies show that our portions have ballooned in the last 20 years. This is especially true when we eat out. No doubt our imprecision estimating proper portions has contributed significantly to our excessive calorie intake and the resulting obesity epidemic.
The time has come for us to become more prim and proper about our food portions.
Did you know that there really is a difference between a "serving" and a "portion?" To most people, these two words mean the same thing: the amount of food you put on a plate. In reality, the "portion" of pasta you put on your plate may actually be two or three - or more! - servings. So you need to make sure your portions are in line with the amounts of different foods that are recommended for you.
What IS Right for Me?
The amount of food you need depends on the total calories your body burns. If you don't know what that number is, go to the Stand Up & Eat "Calorie Needs" tool. Next, download the "Food Intake Patterns" pdf by clicking here. This is from the government's MyPyramid.gov site. It will tell you the amounts (in cups and ounces) you need from each of the major food groups for your calorie level. Please note that:
- Grains and Meat and Beans groups are described as ounce equivalents (oz-eq).
- Vegetables, Fruits, and Milk groups are described in cups.
- Oils are described in teaspoons.
The box below shows how different foods are equal to others within the same food group.
Right Size Equivalents
Grains = 1 oz equivalent
1 slice of bread
½ cup cooked cereal, rice or pasta
1 cup of ready-to-eat cereal
1 mini bagel
1 small 6" tortilla
1 pancake
5 whole wheat crackers
Vegetables = 1 cup
1 cup raw or cooked vegetables
1 cup vegetable juice
2 cups raw leafy greens
1 cup baby carrots
1 large tomato
Fruit = 1 cup
1 cup chopped fruit
1 cup 100% fruit juice
½ cup dried fruit
½ large apple
1 large orange
8 large strawberries
Milk, Yogurt and Cheese = 1 cup
1 cup milk or yogurt
1-1/2 oz natural cheese (such as cheddar)
1/3 cup shredded natural cheese
2 oz of processed cheese (such as American)
2 cups cottage cheese
1-1/2 cups ice cream
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts = 1 oz equivalent
1 oz meat, poultry or fish
¼ cup cooked dry beans
1 egg
1 Tbsp peanut butter
½ oz nuts or seeds
¼ cup tofu
2 Tbsp hummus
Fats and Oils = teaspoon
1 tsp vegetable oil
1 tsp salad dressing
Portion (and Calorie) Management
Here are tips for portion control inside and outside of the home. Put a check in the box by the tips you are willing to try.
At Home
During meals, put a small portion of food on your plate before sitting down at the table, instead of serving family-style. Immediately freeze or refrigerate the extras.
Serve yourself smaller portions, especially of foods high in fat and sugar.
Use a food scale and measuring cups and spoons to know how much you're eating until you get better at visualizing amounts.
If you like crunchy snacks, fill a snack bag with dry cereal, pretzels or popcorn so it's ready to go. Limit yourself to this amount, rather than eating out of the box or large bag. You also could try baby carrots.
Don't get overly hungry. Eat at regular times.
Out of the Home
Share an entrée with a friend.
Order a lunch portion or appetizer for dinner. Most restaurants will accommodate your wishes.
Decide how much you're going to eat and have the rest placed in a doggie bag for another day's meal.
Fill up on a low-calorie beverage, broth soup, or salad before the main course arrives.
Take one serving of bread, if desired, then move the bread basket and butter dish away from you, or have them removed from the table.
Order fruit for dessert. If occasionally, you want something for dessert other than fruit, try a "triple bypass." Order dessert only when you can split it three ways. You'll enjoy a reasonable portion and you'll be able to share!
