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Slide show: Healthy meals start with smart meal planning

By Mayo Clinic staff
 

Photo showing a healthy dinner with the proper portion sizes

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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References
  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 Jan. 24, 2011.
  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.
MY01655 June 16, 2011

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

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