2002 Volunteer Leader Training Guide
Portion Distortion
Moderation Is Key – 10 Steps for Controlling Portion Size
Handout 3
Americans weigh more now than any other time in history. In fact, more than
half of all adults are overweight and one in four is obese.
Many experts agree that the trend for pumped-up portion sizes along with
overindulgence contributes greatly to the weight problem many, both old and
young, are experiencing.
All of this doesn’t mean you have to sacrifice your favorite foods in order
to be healthy. Moderation is key. Knowledge of serving sizes and an awareness of
portion sizes that are appropriate for you can help you achieve your weight and
fitness goals. The following advice on monitoring portion size can help you have
your cake and eat it too!
Be portion-wise at the table
- Resign from the “clean plate club.”
- Go back for seconds only if you are still hungry.
- Eat slowly and in small bites.
Watch out when eating out
- Limit eating out to one or two times a week.
- Avoid the trend to “supersize.” Ask for half portions.
- Share an entree with a friend or take half of the entree home. Order
appetizers as the main course.
Be aware of your eating habits
- Never eat out of the bag or carton.
- Learn how serving sizes look by measuring your food for a day, then you can
“eyeball” what you eat for future meals.
- Refer to the Food Guide Pyramid often to guide your food choices and
portion sizes.
- Use the “Nutrition Facts” food label to measure serving sizes and to help
control your portion sizes.
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