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Portion Distortion – It's How Much You Eat that Counts

Reprinted with permission from Kidnetic.com, a program of the International Food Information Council (IFIC) Foundation.

Did you ever experience portion distortion? Like when you munch on an order of fries that could feed your whole family? Next time, halt portion distortion by splitting those fries with a friend or getting the smaller size. Instead of a mega-size candy bar, see whether the smaller size hits the spot just as well.

Don't sweat it if you pig out on a food sometimes. When that happens, balance it out by eating less than usual at your next meal and working in some extra walking or biking. Meanwhile, check out this Portion Size Guide to see how common amounts of different foods compare to stuff you have around the house:

Portion Size Guide
  • 1 cup fruit, vegetable, cooked cereal, pasta or rice = a baseball
  • 3 ounces cooked meat, poultry or fish = a deck of cards
  • 1 tortilla (1 ounce) = a small (6 inch) plate
  • 1/2 bagel = the diameter of a small soft drink lid
  • 1 teaspoon of margarine or butter = your thumb tip
  • 1 tablespoon of peanut butter = 2 checkers
  • 1 small baked potato (1 cup) = a computer mouse
  • 1 pancake or waffle = a music CD
  • 1 medium apple or orange = a baseball
  • 3 cups of popcorn = 3 baseballs
  • 1-1/2 cups of regular soft drink or fruit juice (12 oz.) = 1 can
  • 1-1/2 ounces of cheese = 6 dice
Last updated October 13, 2008




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