Portion Control: Pick the Right Size

Portion ControlOver the past 20 years, portions have become a lot larger. Supersized portions now seem normal to many people, causing them to consume more calories than their bodies need. To prevent weight gain, be mindful of how much you are eating - even if it's a healthy food! Here are a few tips to help you control your portion sizes.

  • Going out to eat? Split the meal with a friend or request a take out box for half of your meal.
  • Snacking? Measure one serving size into a container. Then put the rest of the food away.
  • Heating up leftovers? Separate them into small one-serving containers for multiple meals or snacks.
  • Hungry between meals? Eat a healthy snack, such as fruit or a granola bar, to keep from overeating at the next meal.
  • Drinking beverages? Measure drinking glasses to know how many ounces and calories you are truly drinking.
  • Eating at home? Use smaller plates and bowls. This will help keep portions at the right size.

Portion Control Quiz

1.  A serving of hard cheese is the size of:

a. The tip of your thumb

b. Three dominoes

c. Two hard candies

2.  How many green grapes are in a serving?

a. 5

b. 15

c. 30

3.  What does a serving of pancakes look like?

a. One 4" pancake

b. One 6" pancake

c. Two 5" pancakes

4.  How many strawberries are in a serving?

a. 10

b. 8

c. 5

5. How many baby carrots are in a serving?

a. 6

b. 10

c. 15

6.  How many french fries are in a serving?

a. 10

b. 20

c. 30

7. A serving of fish most closely looks like:

a. A deck of cards

b. A checkbook

c. A candy bar

8.  A serving of ice cream most closely resembles:

a. A tennis ball

b. An egg

c. A lightbulb

Answers

1.  b. Three dominoes

2.  b. 15 green grapes

3.  a.  One 4" pancake

4. c.  5 strawberries

5. a.  6 baby carrots

6  a.  10 french fries

7. b. A checkbook

8. a. A tennis ball

Source: http://hp2010.nhlbihin.net/portion/portion2.cgi?action=question&number=1

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  •  This September across Lorain County, residents can get their blood drawn at a low cost and learn their cholesterol, blood glucose, complete blood count, and other health indicators. Public health nurses from Lorain County Public Health (LCPH) will answer questions and provide information during blood draw sessions at community locations throughout Lorain County. All Lorain County adults ages 55 and older are invited.

  • Lorain County worksites can sign up now to compete this September in the second annual Step it Up Challenge. The Lorain City Port Authority won first place in the 2017 Step it Up Challenge by averaging over 12,000 steps (about 6 miles) per employee per day. An introductory webinar will take place on Aug. 9, 2018 at 8:30 AM to learn more about the Step it Up Challenge.

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