Practical solutions
for family, workplace
and health issues

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Health and Wellness

To overcome portion distortion, picture this…

In the “supersize it” world we’re living in, it’s important to appreciate the difference between official serving-size guidelines for a healthy diet and the actual portions of food that most of us eat daily. Apparently, there’s a whole lot of portion distortion going on–and many of us are consuming too much protein and carbohydrates, in particular.

Dietician Alissa Rumsey of Weill Cornell Medical Center in New York says most adults need 5-6 of protein a day–but the typical American diet provides twice as much or even more.

For example, if you eat one egg, one tablespoon of peanut butter, one ounce of nuts and three ounces of either a meat, poultry or fish, you have met your daily need for protein.

One serving of rice or pasta is half of a cup, not one cup. And “one serving” of a six-inch bagel is one-quarter of that bagel, says Rumsey.

It is helpful to picture the correct serving sizes as follows:

3 ounces of meat/fish/poultry should equal the size of a deck of cards.

1 bowl of dry cereal or 1 piece of fruit should equal the size of a baseball.

1 ounce of lunchmeat should equal the size of a compact disk.

2 tablespoons of peanut butter should equal the size of a golf ball.

A bagel serving should equal the size of a hockey puck.

One baked potato should equal the size of a computer mouse.

A half cup of mashed potatoes should equal the size of a standard light bulb.

One ounce of cheese should equal the size of two dice.

One teaspoon of butter/margarine/salad dressing should equal  the size of a poker chip.
–Adapted from the Food & Fitness Advisor

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