Proper Portion Sizes

By: Daniel SnyderAmerican Population

What is Portion Size?

• A portion is the amount of food someone decides to eat during a meal.

• Portion size is distributed through each food on a plate during a meal.

• Each food group has there own portion size.

Meats…

• When eating meat make sure you are eating no more then the size of a deck

of cards.• Meats include, steak, pork, chicken etc..

Fruits…

• The average adult who is eating 2000 calories a day should eat 2 cups of fruit

daily.• A good rule of thumb is to fill ¼ of your

plate with fruit.

Vegetables...

• The average person eating 2000 calories a day should consume 2 cups daily.

• When eating vegetables make sure to eat a wide variety to consume the proper

nutrients from each.• Each vegitable is unique in it own way for

nutrition.

Grains…

• The average adult eating 2000 calories a day should consume about 6 ounces of

Grains a day.• Grains include Cereals, Breads, pastas, etc..

Dairy…

• Adults should consume about 3 servings of some type of dairy each day

• Three servings are recommended amounts and can be found on the back of the food

that is being consumed

Fish…

• Adults consuming 2000 calories a day should try to consume 5.5 to 6 ounces of

fish when consuming fish as a meal.• Switch it up with fish once in a while

instead of meats.

• Portion size is a major part of eating healthy and staying in top physical shape.• Make sure to monitor portions closely.• Make healthy choices when eating each

meal.

• Portion sizes have almost doubled in the past 20 years in the United States.

• The average portion is much larger then they used to be.

• This change in portion size is extremely unhealthy.

What a recommended portion size is

What Most People today eat

• A good rule to follow when making the right choices while eating is less is more. • The less on your plate and the more

variety of foods most like will make you meals better for you.

• When eating out try to eat the correct portion size for that food group.

• This my be difficult however it is okay to leave food on your plate or take it home

in a box. • The average meal out if about double the

recommended size at most family restaurants.

• If you consume an average of 2000-2500 calories a day. You are consuming the

recommended amount for the average adult.

• Not all calories are created equally• Make sure to eat healthy calories

• Healthy calories include fresh fruits, vegetables, meats, grains, and dairy.

• Unhealthy calories are high in sugar, cholesterol, fat, trans fat, and carbs.

• Healthy calories are used by the body as energy.

• Your body needs healthy calories for the energy that is stored in those foods.

• The body will work more effectively and efficient when it is provided with healthy

calories. • Make sure to consume more healthy calories then unhealthy or empty calories.

All in all remember to use healthy eating choices and portion sizes along with regular

exercise to health stay healthy and fit. If used properly you should see positive

results in a reasonable amount of time.

Recommended Web Sites on Portion Sizes.

• http://www.livestrong.com/article/282320-recommended-daily-intake-of-food-groups/

• http://www.choosemyplate.gov/food-groups/dairy-amount.html

• http://www.heart.org/HEARTORG/GettingHealthy/Dietary-Recommendations-for-Healthy-Children_UCM_303886_Article.jsp