Healthy portion sizes: Are you eating too much? – ADC

Healthy portion sizes: Are you eating too much? – ADC

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 ( 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.

10 thoughts on “Healthy portion sizes: Are you eating too much? – ADC

  1. 0:27: portion size =  15 g carbs; aren’t there more parts equivalents for “portion” than just the carbohydrate? 

    0:34: a lady versus a man? hmm, a hamfisted way to distinguish a female from a male animal. & why the condescending text here? Real helpful information might observe that
    your man and
    your woman come in a range of ‘sizes’, they’re not just  small and/or
    large potatoes! 

    0:50: a good demonstration using video-spectacle  as a tool for ‘teaching’;
    however, see . . . 
    1:12: “you’re going to put a lot more butter, sour cream, margarine on [a] larger potato.” Seems to me, the unconsidered text speaks down to us,
    and is presumptuous,
    using the second-person plural thus:
    “you’re going to . . .” that's a way of saying
    You-All are all caught in this particular potato-butter habit. 
    Of course that generalization passes by, in this text-thus sidestepping the possibility of some OTHER provision ibeing made . . . for alternative behaviors, which might stoke and feed well in to our fat-man eating theme-
    alternative behaviors . . .? such as:

    HEY why not eat potato without such condiments the nutritionist woman "chooses" and cites—after all, not everything is butter and/or sour cream. 
    ever heard of yoghurt? [so healthy it has several accepted spellings, he he he–if you spel’t it yogurt, it's still good food!] 

    Just sayin' . . . Once you get out of lock-step,
    you’ve a chance of finding more useful tools; yr foods database expands, to a degree, and includes more important food items . . . more than butter or margarine!). 
    yoghurt has many nutritional aspects to make the potato advice all the more useful. 

    at 1:22: it gets worse, as for the text of this video—“so if you’re in a restaurant and you’re served a large potato, you can end up cutting it in half . . .” who wrote this text!!? 
    my curmudgeonly notes here—‘so if you’re in a restaurant, then you’ve missed some long-considered nutritional advice, that in my opinion is a superior way to address the ‘eating too much’ theme that ADC gives a flaccid nod to, in this uTube video. 
    I refer to Michael Pollan, and some of his books on matters of healthful eating: 
    Have you heard a by now popular prescriptive observation, that he made (it was last week quoted by another nutritionist, Mark Bittman, in the NY Times) 

    “. . . Eat food. Not too much. Mostly plants.” It speaks to, and does not insult, anyones’ intelligence. 

    Advising against ‘fast foods’ and indeed, favoring an old-timey notion of eating as a ‘family’, see this URL, for a short list of rules much more likely to mean something to you, if you really want a way to think about ‘eating too much’—  
    One of my favorite rubrics, very droll!! here: 
    “Don’t eat anything your great grandmother wouldn't recognize as food. 
    When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can't pronounce, ask yourself, 
    "What are those things doing there?", 
    quoting Pollan here, again. 

    1:32: The notion the video teacher likes, “order the to-go plate” is some evidence that basic problems about our eating habits are utterly ignored, or unconsidered. It suggests devising ingenious doggy-bag mechanisms, habits actually, to maintain ones’ habits, and rather make them portable. Kinda like being always keeping yr iFone at hand. [wot?? you mean there’s an alternative”–i don’t THINK so.]
    The woman advises you make an actual ‘search’ for these bagels! Ha ha. LOL. use yr iPhone! LOL. 

    2:37: deals with fruits, apples in this case, and         yes they come in different sizes. A good place to segue in to a discussion of sugars—fructose, corn syrup and monosodium glutamate, and other issues of eating habits, that ignore 
    American paradox [where] “. . . we are a people who worry unreasonably about dietary health yet have the worst diet in the world."
    from this video the sum of valuable nutritional advice i got is merely a notice of two so-called foods, that are principally carbohydrates, bread and taters; like in the Rolly Poley Hank Williams song, a fifies praise for bread and taters! woo Whoo!! 
    throw in apples, and we have notable ‘size’ differences. LOL!

  2. again, in this video from ADC, at 
    0:15, the caption approves of 2 "thinking" authorities; it cites–

    the American Diabetes Assn, and 

    the American Academy of Nutrition and Dietetics. 

    Well, viewers . . . here's a short quote
    from Mark Bittman's column, NY Times, today: —  

    ". . . the School Nutrition Association became an ally of
    what you might call the “let them eat cake” forces . . .  if, like the association, you’re taking a stand against the 2010 Healthy, Hunger-Free Kids Act — from a food perspective, among the two or three most progressive pieces of legislation of the Obama administration — . . . You’ve pitted yourself . . .  against better nutrition for future students and adults.
    The School Nutrition Association’s position
    may not be the equivalent of
    the American Diabetes Association insisting . . .
    we serve Coke at all meals, but it’s in that ballpark.  

    so how much should we be guided by the Amer. Diabetes Assn ???

    or, as Bittman asks, in the article, "So why would the School Nutrition Association, which represents 55,000 cafeteria professionals, betray both its heritage and its name to work against the implementation of the Hunger-Free Kids Act, roll back many of its requirements and call these standards “overly prescriptive”?   

    and he goes on tyo answer this question. If you care to be so informed, check out the link, above, to the article. 
    just sayin' . . . 


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