Tuesday, February 17, 2009

The New Portion Plate

If you eat in restaurants, you are probably aware of the portion size that has greatly increased through the years. Some fast food establishments offer "super sizes" while other restaurants simply have increased the amount of food on a plate.

Here is a little quiz on the Portion Distortion that is very enlightening!

A healthy balance in our food is vital for our health. Years ago a normal plate layout would be the meat portion would fill up 1/2 of the plate and carbohydrates would fill a major portion of the other half and a vegetable or fruit would only take a small part of the plate.
Today's healthy plate looks like this: Only 1/4 of the plate should be meat - a lean protein, another 1/4 should be carbohydrates with the emphasis on whole grains. The other half of the plate should be made up of fruits and vegetables.

Now this little tidbit of information does not mean right away we must change everything we have known about portion sizes! Small changes are the best way to move in the right direction and stay there for life! Here are a few tips:

Eat 5-9 daily servings of fruits and vegetables - add a fruit for breakfast and one or two extra for lunch and dinner.

Use whole grains instead of refined (white) bread, rice, cereal or pasta - change gradually, use a whole wheat bread, slowly incorporate this change.

Cut back on sweetened drinks and soda - we have all heard how good water is for you, begin a great habit by exchanging one sweetened drink with a glass of water.

Use low fat dairy products

Walk or exercise every day - begin with 10 minutes a day doing something that you like, before long the time will increase.

If you get a super sized meal, share it with a friend or take half home,

Avoid buffets - we all know what happens there!

Skip the bread, rolls and tortilla chips

Put your fork down between bites. It takes 20 minutes for your stomach to signal to your brain that it's full. Chew slowly and stop eating when you feel satisfied.

Every small change made is an investment for good health!


  1. These are great changes and actually ones that I am implementing more and more with my family. It is so easy to fall into a fast food lifestyle, and yet it will eventually reduce the quality of any lifestyle.

    Thanks for sharing. It's good to be back on my blog rounds!

    Hugs, KJ

  2. Whenever I order a meal in a restaurant, I ask the waitress, to bring me a take out box when she brings me my meal. I then divide the food in half right away, I eat half and take the other half home to eat for lunch the next day. I usually eat all my salad, and I am very satisfied.


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