Portion Distortion





Today’s average portions of food served in restaurants is five times larger than it was 40 years. Eating out in restaurants has taught us to also adopt the supersize portions at home. So how do you go about getting your portions back to a healthy size?

One method is to use everyday objects to associate with a healthy portion size

  • A teaspoon of butter is roughly the same size as the tip of your thumb
  • Three ounces of meat is equal to a deck of cards
  • One cup of pasta is about the size of a tennis ball
  • One bagel is about the size of a hockey puck
  • 1 ½ ounces of cheese is the size of three dominoes
  • A half cup of vegetables is the size of a light bulb


Other ways to curb your portion size is to:

  • Use a luncheon size plate instead of a dinner size plate
  • Serve plates from the stove and keep serving dishes off the table
  • Take a small portion of a snack out of the bag and put the bag away or buy snack food individually packaged


Balancing Food & Physical Activity

Maintaining a healthy weight is not easy! In a world full of quick fixes and fad diets, the emphasis is not about healthy eating. To keep a healthy weight, it is important to eat healthy and be active.

Eat a variety of foods

Choose a variety of foods every day; it is important to eat whole grains, fruits and vegetables, lean meats and low-fat dairy. All foods, including your favorites, fit in a healthy diet! Eat treats in moderation, keeping your serving size small.

Exercise Regularly

One of the most important steps in maintaining your weight is to balance what you eat and drink with physical activity. Older adults should incorporate aerobic activity, muscle-strengthening activity and balance training for those at risk for falls. Always talk to your doctor before starting a physical activity program.


Drink Plenty of Water

Drinking water keeps you hydrated without adding calories. Drink when you are thirsty, but try to drink more in hot weather or when exercising.

Eat Regular Meals

Eating breakfast helps you feel full throughout the day. Eating three smaller meals and a couple of healthy snacks may help you stay fueled throughout the day.