1. Keep an eye on your portion sizes Portion Distortion

2. Portion Distortion • The serving sizes of restaurant meals have increased over the last 20 years. • This trend influences what products are available for sale to the consumer and also acts as a template for what we serve at home. • Refer to Canada’s Food Guide. This resource shows how many food guide servings you need from each of the four food groups each day.

3. Vegetables and FruitFood Guide Servings • Examples of a food guide serving • 1 medium-sized apple or banana • 125 mL (½ cup) of 100% fruit juice • 125 mL (½ cup) of fresh, frozen, or canned vegetables or fruit • 125 mL (½ cup) of cooked leafy vegetables • 250 mL or (1 cup) of raw leafy vegetables

4. Grain Products Food Guide Servings • Examples of a food guide serving • 1 slice of bread • 30 g of cold cereal or 175 mL of hot cereal • ½ a small bagel, pita, or bun • 125 mL (½ cup) of pasta, rice, or couscous

5. Milk and AlternativesFood Guide Servings • Examples of a food guide serving • 250 mL (1 cup) of milk or milk alternative • 50 g of cheese (think 3 dominoes) • 2 slices of processed cheese • 175 g of yogurt or kefir • 125 mL (½ cup) of canned (evaporated) milk

6. Meat and AlternativesFood Guide Servings • Examples of a food guide serving • 75 g of meat, poultry, or fish (think of a deck of cards) • 75 g of canned meat • 2 eggs • 30 mL (2 Tbsp) of peanut butter • 175 mL (¾ cup) of tofu • 175 mL (¾ cup) of cooked legumes • 60 mL (¼ cup) of shelled nuts or seeds

7. A Fun Quiz • Try the National Heart, Lung, and Blood Institute’s Portion Distortion Quiz to see how your food choices measure up: http://hp2010.nhlbihin.net/portion/

8. References • Health Canada. (2007). Eating Well with Canada’s Food Guide. www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/eating_well_bien_manger_e.html • National Heart, Lung, and Blood Institute. Portion Distortion. Slide 1. http://hp2010.nhlbihin.net/oei_ss/menu.htm#sl2 Adapted from Anneke Vink, 2007.