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Healthy Eating Habits: Portion Distortion and Serving Sizes

By  ,  National Institute of Health
Jan 13, 2013
4.8 / 5(4 Ratings)

Healthy foodA portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide.

 

A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

 

Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods—on the backs of cans, and sides of boxes — tells you the number of servings in the container.

 

For example, look at the label of a 20-ounce soda (typically consumed as one portion), and you’ll see that it has 2.5 servings in it. A 3-ounce bag of chips—which some would consider a single portion—contains 3 servings.

 

Portion Distortion

 

Average portion sizes have grown so much over the past 20 years that sometimes the plate arrives and there's enough food for two or even three people on it. These growing portion sizes are changing what Americans think of as a "normal" portion at home, too. We call it portion distortion.

 

Check out these examples of how growing portions lead to increased calories:

 

Comparison of Portions and Calories 20 Years Ago to Present Day

 

 

20 Years Ago

Today

 

Portion

Calories

Portion

Calories

Bagel

3'' diameter

140

6'' diameter

350

Cheeseburger

1

333

1

590

Spaghetti
w/meatballs

1 cup sauce
3 small
meatballs

500

2 cups sauce
3 large
meatballs

1,020

Soda

6.5 ounces

82

20 ounces

250

Blueberry
muffin

1.5 ounces

210

5 ounces

500

 

 

 

Read more articles on Diet Plans

 

 

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