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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  • Age-related changes, disabilities, and chronic health conditions may make it difficult to go grocery shopping, especially in rural locations and for people with a low income. The Coalition for Quality Aging (CQA), which works to improve the quality of aging for older adults in Lorain County, identified this barrier and worked to find solutions. CQA partners at Oberlin Community Services (OCS) proposed to test out a food delivery service for people in southern Lorain County who can’t get to the store due to disability or age-related challenges.

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