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Portion Sizes

in The Too Busy to Diet Blog on October 13, 2015

Written by Allie McTighe, dietetic student at Miami University of Ohio: This semester one of my classes has focused on taking on the role of a dietitian in various case studies. Some case studies focus on a patient who had a heart attack, throat cancer, or gastrointestinal complications. This past week our case study looked at a child who was obese, roughly in the BMI-for-age 97th percentile. While I worked on my case study it dawned on me how big of issue obesity is in America. Although the case study was pretend, it is very well realistic. It got me thinking. How can dietitians change the diet of Americans? Well, here writing blogs and giving information to the public is one way.

My advice to you, if you are overweight or are looking to lose weight is to focus on consuming whole fresh foods, exercising, and having portion control. Many of the restaurants in America serve large portions, enough for three servings. One way to avoid over consumption, is to start your meal with a low-calorie nutrient dense food, for instance a salad. This will help you to feel satisfied and consume an adequate portion size, when it is time for the main course.

My sister sent me a picture of her meal last night. She had a small pasta dish with mixed cooked vegetables, and a salad to start. Portion control is very important in maintaining a healthy diet, and I was happy to see she had done so. My challenge to you is to watch your portion sizes, and limit yourself to an adequate serving size. Incorporate fruits and vegetables in your diet. They help you to receive adequate vitamins and minerals and are low in calories.