Portion Distortion

Lunch time may be a time to get out of the office or socialize with co-workers. Eating out is common because of these reasons or simply because you didn’t pack one. Whatever the reason may be, making healthy lunch choices when eating out isn’t always easy.

There is no doubt that there are a variety of options available around the office. The problem isn’t necessarily what you’re going to eat though, it is how much you eat or the portion.

“Serving” and “portion” are words used interchangeably. What do they mean?

• Serving: a reference amount of food as defined by Health Canada. Examples of what is a serving based on specific types of food can be found on Canada’s Food Guide (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/serving-portion-eng.php ).
• Portion: What you a put on your plate and intend to eat. A portion can be large or small, it is up to you!

Portion sizes served in restaurants have changed over the years though and the gap between a portion and a serving has grown. Below is a chart that shows the changes seen in some common foods/meals over the last 20 years.

You will see that in most cases the portions have doubled and along with that so have the calories! It may feel like an uphill battle but these growing portions can be beaten!

When you are out for lunch you are probably not carrying measuring cups and spoons. Good thing you always have your hands!

Below are some common measures to help you determine serving sizes and decide how big (or small) of a portion you will have.

Follow the tips below to make healthier choices in regards to portions when eating out:

• Use the measures above to help estimate servings and guide the portions you eat.
• Used the measures above and have food left over? Remember portion sizes served have increased over the years. Pack up the rest for leftovers.

Being aware of how much food you are eating at each meal will help you lead a healthier lifestyle and reach certain goals you may have set. Bigger isn’t always better.