Perfect Portions

Nutrition experts often have varied opinions on which "diet" is best. One thing that we can all agree on however, is that which ever "diet", whether it be high protein/low-carb, Mediterranean, vegetarian, western or prudent, portions matter.

Over the years our portions have been distorted. Today portions are bigger than ever which has a direct correlation with widening waistlines. A few examples are listed below. Take a guess and then scroll down to the end of today's message and see if you are an ace at deciphering proper portions:

• Bagel-20 years ago the average bagel was 3 inches in diameter and 140 calories. Today the average bagel is _________ and ________calories.
• Spaghetti and meatballs-20 yrs ago it was 1 cup spaghetti and 3 small meatballs for 500 calories. Today it is _______and_______calories.
• Muffins-20 years ago the average muffin was 1.5 oz and 210 calories. Today the average muffin is _______and________calories.
• Caesar Salads-20 years ago it was 1 1/2 cups and 390 calories. Today the average Caesar salad is ________and_________calories.

Check out the National Heart Lung and Blood Institutes "Portion Distortion" quizzes for more examples.

So how can you guesstimate proper portions? You can use your hands as a visual aid or visualize common objects.

• 1.5 oz of cheese = 4 stacked dice
• 1 slice of bread = cassette tape
• 3 oz of meat = deck of cards or the palm of your hand
• 1 cup pasta = a baseball or your fist
• 1 pancake = a DVD
• 1/4 cup of raisins = size of a hard boiled egg
• 1 medium fruit = size of your fist
• 2 tbsp peanut butter = ping pong ball size

A few of my new favorite gadgets to help with portions are the Fit n' Fresh containers found at http://www.fit-fresh.com/. You can get them at Target. They have little removable ice packs and the little plastic containers have measurements on the side so that you can keep your snacks in proper portions during your preparation and packing. They fit together neatly so you can just pack it up and go. I have the salad container and the breakfast container.

Answers to the portion distortion questions above:

• Bagel- today it is 6 inches and 350 calories
• Spaghetti and meatballs-today it is 2 cups and 3 large meatballs (that is still probably underestimating based on what some restaurants serve), but on average this brings it to 1,025 calories. That is 525 calories more than 20 years ago.
• Muffins-today 5 oz, 500 calories, an additional 310 calories.
• Caesar salads-3 cups, 790 calories, an additional 400 calories.

7-Day Goals: Take a peak at your portions? How do they rate? Is there a way that you can cut back in a few places here and there? Based on the info above you can see that it really can add up.

~K