"This portion is JUST right" says Goldilocks...

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Remember the story of Goldilocks and the 3 Bears?   Goldilocks sampled bowls of porridge left on the table in a cottage, remaking that one of the bowls was "just right".  Too bad she was talking about how hot the porridge was and not about portion size, many of us adults might be better off if she had.  The truth is most of us struggle with portion control, and it's not all our fault.  Portion sizes are distorted in American society.  When we go out to eat portions are bigger than our parents were served back in the 1950's.  When we shop we have to be label readers, because often a portion is way less than you think.  

Graphic Retrieved from   http://biosensemd.com/solo_blog/21/managing-diabetes-portion-control/

What is a serving?
A serving is the amount of food typically eaten in one sitting and is based on age.  Just as important is the question "a serving size of what?"   Eating too large of a serving leads to weight issues, which leads to health issues.  As a parent the pressure is on, our children learn by what they see, and often they see their parents eating too much of the wrong foods.  So how do you know what their portion size should be?  How big should your portion be?

Child size that portion
In the first three years of life, a child doesn't need more than a 1/4 cup of each serving, the exception is the 1/2 cup of milk per serving.  A good rule of thumb is that a 5-12 year old child needs half the calories of an adult.  For most active children this is 1,000 calories a day.  So, if an adult is enjoying 2 - 3 oz of meat per serving, then the child sized portion should be only 1 oz.

Proper Portion Size = Good Health
Beyond the obvious of a parent leading by example and assisting the child to control their portions by making their plate for them, keep in mind that your child doesn't need everything they ask for every time they ask.  We can teach our children healthy eating habits that will serve them for life by teaching them about portion control and better food choices.  Bear in mind also that a growing teenager who is training heavily for sports needs to be eating enough and many teen girls eat far too restrictive for their age.  Eating enough is a healthy choice, too.  Bottom line is "this is a family effort," says Dr. Jennifer Steinhoff, a ThedaCare Physician.  "Eating habits are as much a behavior issue as a nutritional issue."  When you prepare your plate half should be filled with low carb vegetables, one quarter lean proteins and one quarter whole grains.  Intimidated?  No need to be, there are plates out there designed to help with portion control and they range from no nonsense melamine to chic ceramic that only you will know pertains to portion control.  You can read more about those in this blog post on Portion Control Made Easy.   

How Big is a Portion? Common Portion Sizes by Age
Food Group         Servings/Day     1-3 yrs        4-5 yrs        6-12 yrs      13 -Adult
breads, cereals,      5 or less          1/2 slice      1/2 slice       1/2 slice     1/2 slice
pastas & grains                             or 1/4 cup    or 1/3 cup    or 1/2 cup   or 1/2 cup

vegetables                   3-5              1/4 cup        1/3 cup         1/2 cup       1/2 cup

Fruits                            2-4             1/4 cup        1/3 cup         1/2 cup       1/2 cup

Milk & Dairy                 2-3             1/2 cup        3/4 cup          1 cup          1 cup

Meat & Protein            2-3            1 oz or        1-1/2 oz           2 oz or       2-3 oz or
                                                   1/4 cup      or 1/3 cup       1/2 cup       1/2 cup


Be a Label Reader
Learn how to read a label.  Note the portion size, the calories, fat content, fiber, sodium.  Understand when you read the ingredients that the they are listed by percentage of content, from most to least.  So, if your cereal says whole grain, but whole grain isn't listed as one of the first three ingredients, but sugar is, then there is more sugar in the cereal than there is whole grain.  Being a smart shopper can help you with your diet more than you imagine.  By filling your pantry with good food choices and leaving the bad ones on the shelves at the grocery, you will be far less likely (or able) to indulge in a weak moment.

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Inspired by "Child-sized" in the Autumn 2012 issue of Theda Care magazine.