Fight Back Feature Archives

 Even if the term “super-size” is not part of your daily vocabulary, chances are your idea of portion sizes may need a little reality check. Pop quiz: How big was the last steak you ate? Was it larger than a deck of cards? It may be time to rethink not just what’s on your plate but how much is on your plate.

Why is portion size important? Eating smaller portions of food is one of the easiest ways to cut back on calories. Being overweight or obese increases the risk of several cancers, including cancers of the breast (among women past menopause), colon, endometrium, esophagus, kidney, and other organs. The American Cancer Society recommends maintaining a healthy weight and adopting healthy eating habits to stay well and reduce the risk of cancer and other chronic diseases, such as heart disease and diabetes.

With the current trend of super-sizing in many restaurants (and at home), teaching yourself to eat correct portions can be challenging. How do you know a reasonable portion of food when you see it? Try picturing your food as objects. For instance, one serving might look like:

    1 oz. meat: size of a matchbox
    3 oz. meat: size of a deck of cards or bar of soap – the recommended portion for a meal
    3 oz. fish: size of a checkbook
    1 oz. cheese: size of 4 dice
    Medium potato: size of a computer mouse
    2 tbs. peanut butter: size of a ping pong ball
    1/2 cup pasta: size of a tennis ball
    Average bagel: size of a hockey puck

Packaged foods can also be challenging. When is the last time you really looked at a nutrition facts label on a food package? Doing so can also help you keep your portions under control. For instance, according to the label on the box, your favorite cereal might be just 80 calories per serving. But read a little closer: How big is a serving? With cereal, it's normally ½ cup. Now, pour out your usual serving size and measure it. Chances are you're pouring two, three, four, or more servings into every bowl!

For more information on ways to help reduce your risk of cancer and stay well by living a healthier lifestyle, visit cancer.org