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?

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? Rethink your plate. This guide will show you how.

1. Research to Practice Series No. 2: Portion size. Centers for Disease Control and Prevention. http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/portion_size_research.pdf. Accessed Feb. 5, 2013.
2. Create your plate. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate. Accessed Feb. 5, 2013.
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 25. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Feb. 5, 2013.
5. Hensrud D. The Mayo Clinic Diet. Intercourse, Pa.: Good Books, 2010:105.
6. What's in the Foods You Eat Search Tool, 5.0. U.S. Department of Agriculture. http://www.ars.usda.gov/Services/docs.htm?docid=17032. Accessed Feb. 8, 2013
7. Choose My Plate: 10 tips to a great plate. U.S. Department of Agriculture. http://fcs.tamu.edu/food_and_nutrition/family-nutrition/myplate-tip-sheets.pdf. Accessed Feb. 5, 2013.