Americans Suffering from Portion Distortion - determining proper serving size - Brief Article

USA Today (Society for the Advancement of Education), Dec, 2000

Portion sizes are crucial when you are trying to eat healthfully, but are you confused by what a portion really is? Is a muffin supposed to be as big as a 12-inch softball? Is a serving of meat supposed to be the size of an encyclopedia? How much constitutes a serving of pasta or ice cream? It seems these questions come up especially when you are eating your favorite foods, since they are most often the ones that are incorrectly measured.

"Americans seem to suffer from portion distortion," cautions Boston-based registered dietitian and American Dietetic Association spokeswoman Elizabeth Ward. "A portion size isn't a plate full of pasta, 32 ounces of soda, or a 10-ounce steak. People need to realize that, when it comes to weight control, they can eat any food they want, as long as they control the portion and get regular physical activity, too."

Serving sizes are specific, standardized amounts of food meant as guides to help you plan and judge your own portions. With a little visual aid instruction, you can figure out what a portion size actually is:

* Three ounces of meat, poultry, or fish are about the size of a deck of playing cards or the palm of a woman's hand.

* One serving of meat, fish, or poultry is the size of a computer mouse.

* One-half cup of cut fruit or vegetables, pasta, or rice is about the size of a small fist.

* One cup of milk, yogurt, or chopped fresh greens is about the size of a small hand holding a tennis ball.

* One ounce of cheese is about the size of your thumb.

"Remember to enjoy a variety of foods instead of eliminating any food group completely," Ward emphasizes. "Moderation is your best guide for healthy eating. By using the Food Guide Pyramid as a guide, you can enjoy your favorite foods."