Download Take Serving Sizes to Heart

Take Serving Sizes to Heart
Managing portion control for good heart health
Portion vs. serving: Know the difference
What’s the difference between a portion and a serving? The terms are often
used interchangeably, but their definitions differ.
Portion = the
amount of food
you choose to eat.
One portion of pasta
may actually contain
multiple servings if you
load up your plate.
Serving = a
recommended
measurement
of food.
Portion distortion
Harvard Healthy Eating Plate
We live in a supersized society. Average portion sizes have increased considerably over
the last few decades, resulting in a distorted perception of what a normal serving looks like.*
BAGEL
CHEESEBURGER
1985
2015
SODA
1985
2015
1985
2015
20 oz.
6.5 oz.
140 calories
350 calories
333 calories
590 calories
82 calories
250 calories
*Information provided by the U.S. Department of Health & Human Services/National Heart, Lung, and Blood Institute.
Maintaining a healthy weight is
important for good heart health.
Knowing what constitutes a serving
can help you manage your nutritional
intake and avoid weight gain. To stay
on track, follow these suggestions.
Make your plate heart-healthy
Nutrition Facts
Serving Size 3 oz. (85g)
As Served
Amount Per Serving
Calories from Fat0
Calories 38
% Daily Value
Total Fat 0g
Saturated Fat0g
Cholesterol 0g
Sodium 0g
Total Carbohydrate0g
Dietary Fiber0g
Sugars 0g
Protein 0g
Vitamin A 270%
Calcium 2%
¥
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0%
0%
0%
2%
3%
8%
Vitamin C 10%
Iron 0%
Percent Daily Values are based on a 2,000 calor
ie
diet. Your daily values may be higher or low
er
depending on your calorie needs:
Total Fat
Sat Fat
Cholesterol
Sodium
Total Carbohydrate3
Dietary Fiber2
Calories
2,0002
Less than
Less than
Less than
Less than
65g8
20g8
300mg
2,400mg
00g3
5g
,500
0g
0g
300mg
2,400mg
75g
30g
Healthful food for less
Eating healthy doesn’t have to wreck your budget.
Each of these nutritious foods can be found for less than $1.50:
Bananas: For about $.57 per pound, bananas provide
potassium, fiber and vitamin C.
Fill half your plate with fruits and nonstarchy, colorful
vegetables, such as carrots, broccoli or red peppers.
Fill the remaining space with equal portions of
whole grains and lean protein.
Black beans: A one-pound bag of dried beans
costs approximately $1.49 and offers calcium,
fiber, potassium and folic acid.
Read nutrition labels
Lentils: Dry lentils cost about $1.39 for a one-pound bag
and have more protein gram-for-gram than beef, but
without the additional fat and calories.
Find out how much you should be eating from
packaged foods by looking at the serving size
information listed at the top of the label. Portion
out one serving rather than eating from the
bag or box.
Choose a low-calorie drink
Complete your meal with a low-calorie drink
like water, low-fat milk or unsweetened tea.
Sweet potatoes: Sweet potatoes are approximately
$.92 per pound and are high in vitamin A and rich in
powerful antioxidants called carotenoids.
Oranges: One pound of oranges costs
roughly $1.04 and is full of vitamin C, fiber,
folate and potassium.