In this age of upscaling, we kind of lose track of what is an appropriate portion size.
Hi, I am Mary Ellen Autry with The Austin Diagnostic Clinic (www.adclinic.com) What I want to show you is what the American Diabetes Association and the American Academy of Nutrition and Dietetics think about portion sizes. A portion size is 15 grams of carb. A lady is allowed three to four per meal A man is allowed four to five per meal. This potato is 15 grams of carb. This is considered one portion. On the other hand, this potato, which is sometimes a common serving is five servings of carb. This potato comes in at 400 calories and 75 grams of carb. This potato is a pound. In addition to having only 75 calories for this small potato as opposed to almost 400 calories for this potato you are going to put a lot more butter, sour cream and margarine on the larger potato. That increases the calories very dramatically. If you are served a large potato in a restaurant, you can cut it in half. then you can take part of it home. I like to order the to-go plate with my drink. When the meal comes, I can place into the container the portion I do not want to eat. I take home the other portion for the next lunch or dinner. The large bagel is the typical size that most of us eat. The small bagel looks rather tiny. However, this bagel is two servings of carbohydrate. My small bagel is in the ballpark of 150 calories. My large bagel is about 300 calories. The large bagel is the equivalent of four slices of bread. The small bagel is equal to two slices of bread. This would be the more appropriate size to eat. When you go to the grocery store, it is far easier to find the larger bagels than the smaller bagels. They can usually be found in the bread aisle. Another option is to only eat half of the larger bagel. You buy one bagel and it should last you for two meals. Fruits and vegetables are very healthy, but even in this arena we’ve graduated to larger portions. I have in my hands two different sizes of apples. My large apple is 45 grams of carb. It is 12 ounces. It is three servings. I would like to tell you that I was able to find a one serving apple with 15 grams of carb. Honestly, you cannot buy those in the grocery store anymore. The smallest apple that is typically available is a six ounce like I have in my hand. This apple is 22 grams of carb. The small apple has about 90 calories.
The large apple has 190-200 calories.