Portion Distortion

One of the best things you can do to help your family have a healthy weight is to serve reasonable portion sizes.  Hereís how.

Use smaller bowls and plates.  It will look like you have more food and youíll eat less.

Use tall thin glasses instead of short wide glasses. Youíll think youíre drinking more but you actually drink less.

Use small mugs.  Even a 2 ounce difference in size adds up over time.

Never eat straight from a bag or box.  Itís just too hard to stop! Look at the serving size on the label and measure that amount out in a bowl.

When you go out to eat, share entrees and desserts or take some home for the next day.

Learn to estimate portion sizes using every day items. 
  • 3 ounces of meat is about the size and thickness of a deck of playing cards.
  • 1 ounce of cheese is about the size of 4 stacked dice.
  • 1 cup of veggies or fruit is about the size of your fist.
  • 1 ounce of nuts or small candies equals one handful.
  • 1 teaspoon of butter or peanut butter is about the size of the tip of your thumb or one dice.
For a fun interactive family game take the Portion Distortion Quiz 

For some fascinating info about how to cut calories painlessly check out  www.mindlesseating.org.