Smart Size
Bigger isn’t always better when it comes to portion sizes of food. In the past 30
years, the standard size of a hamburger has increased 112 percent. Bagels are 95
percent bigger. Servings of pasta have gone up a whopping 480 percent. A serving
size as shown in Canada’s Food Guide now looks small compared to the supersized
servings we have come to expect. When trying to eat well and maintain a healthy
weight, it’s not only what you eat, but how much you eat that counts.
A Food Guide Serving as shown in
Canada’s Food Guide, is a specific amount of food set by Health Canada.
Check the Food Guide to see how many servings from each of the four food groups
you need each day. The recommended number of servings is different for each person
depending on gender, age, and stage of life.
A portion size is the amount of food you actually eat at any one time. Portion sizes
can vary depending on what you eat, where you eat, and how hungry you are! Manage
your portion sizes by using
using everyday
items to estimate Canada’s Food Guide Servings.
Tips to help you smart size portions:
- Use smaller bowls, plates and glasses.
- Portion food onto a small plate rather than eating straight out of the package.
- Eat every three to four hours to avoid becoming too hungry.
- Add fibre to your meals and snacks to help you feel more full.
- Eat vegetables and fruit at every meal and snack to fill you up.
- Avoid eating in front of the TV or computer.
- Wait 20 minutes before taking a second helping.