KNOW YOUR SERVING SIZE

Servings in restaurants, coffee shops and Eating Well with Canada’s Food Guide supermarkets are getting larger and larger. identifies what a healthy serving size is It is no wonder why so many people are making it is easy to plan meals. confused about what a healthy serving size is. We are continuously bombarded with Figuring out the Food Guide servings will extra large servings such as super-size or take time. Measuring food is more accurate biggie size which appear to save us money. but is not always convenient. Estimating a However, in the long run, our bodies are Food Guide serving can be as simple as paying for it. As serving sizes grow so do using visual aides like the palm of your our waist lines! Knowing what a healthy hand, a tennis ball or golf ball. The serving serving size looks like will help you put an size guide will help you visualize a serving end to portion distortion. size.

What more can I do?

You don’t have to “clean your plate”... Also consider:

Eating just so your plate is clean is an idea • Purchasing single portion snacks to that you should try to abandon. Start avoid eating more than one with smaller portions, pace yourself and • Eating snacks from a bowl instead of enjoy the taste of your food. Listen to out of a bag your body and stop when you feel • Having clean, cut up fruits or vegetables satisfied. Save the leftovers for the next ready in your fridge for snacking or day when you can enjoy the same great meals taste all over again. Eating less when eating out… Don’t forget to read the labels… The portion sizes at restaurants are usually Packaged foods have nutritional double or triple the size of a healthy information listed right on the package. serving. Pasta is a great example. A large Keep in mind that the amount of calories, plate of pasta or large bagel can count for fat and other nutrients are based on the up to 3 to 4 grain Food Guide Servings at specific serving size stated. Often the just one meal. Eating out is a reality for serving size is not the entire package, for some people so here are some easy ways to example, a serving of soup may be 250 eat less when eating out….. ml, not the entire can. • Ask for sauces, dressings or gravies on Smart Snacking the side as they can be loaded with fat. Aim for a teaspoon which is one serving Including snacks in your day is a great of fat. way to keep you satisfied and you are less • Save half of your meal for lunch the likely to over eat at your next meal. next day Smart snacking means making healthier • Choose smaller portions instead of choices which can be quick and easy to super-sizing eat and prepare. Consider crackers and • Share desserts with a friend or two peanut butter, low fat cheese and diced • Avoid skipping meals as you are more fruit or low fat yogurt with some trail likely to overindulge mix.

Produced and distributed by the City of Hamilton Public Health Services. For more information please call the Nutrition and Physical Activity Advice Line at 905-546-3630 or visit www.hamilton.ca/nutrition July 2007 Measuring Up… Use this handy tool to figure out the healthy serving of your favourite foods. Cut it out, post it on your fridge or put it in your purse so it’s always on hand.

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Piled on an Open Hand Slice of Bread CD Case Salad

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Bagel Hockey Puck Milk, 250 mL Closed FIst

= = Cold Cereal Amount equal to Closed Fist Yogurt, 175 g Light Bulb

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Apple Tennis Ball Cheese Index and Middle Finger

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Pasta Small can of Tomato Paste, Meat Palm of a Woman’s Hand 156 mL

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Potato Computer Mouse Peanut Butter Golf Ball