Nutrition and healthy eating

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Healthy meals start with proper portion sizes

You're interested in having healthy meals at home and when you eat out. You have a good idea of what foods to choose for healthy meals. But do you have a good idea of portion sizes? Did you know that you're likely to eat more when you're presented with larger portions of food? How often does that happen? Most of the time.

Restaurant portions and food packaging have skewed Americans' perceptions about serving sizes. So how can you reset your expectations about healthy meals and proper portion sizes? This guide will show you.

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2. Create your plate. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/. Accessed Jan. 24, 2011.
3. Camelon KM, et al. A visual method of teaching meal planning. Journal of the American Dietetic Association. 1998;98:1155.
4. USDA National Nutrient Database for Standard Reference, Release 22. U.S. Department of Agriculture. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Oct. 22, 2010.
5. Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 21, 2010.
6. What's in the Foods You Eat Search Tool, 4.1. U.S. Department of Agriculture. http://www.ars.usda.gov/Services/docs.htm?docid=17032. Accessed Feb. 8, 2011.
7. My Plate. U.S. Department of Agriculture. http://www.choosemyplate.gov/index.html. Accessed June 13, 2011.