iCount Youth Account





Portion Distortion

20 years is really a short time in the history of the world, which is why it is so disturbing to find that portion sizes of the meals and snacks you eat have doubled and tripled in only two decades.  Canadians are heavier, less fit, and less healthy as a result. 

Let’s say you eat popcorn at the movies. In 1990, you would consume 5 cups of it at 270 calories when you ordered a regular size.  Today, you receive 8 cups of popcorn at 630 calories.  If you eat it all and then start to ride a bike, after an hour and a half you STILL HAVEN’T BURNED all of the calories off!

Here are some other comparisons:

FOOD	1990 Serving Size/Calories	2010 Serving Size/Calories	Size of 1 Serving Should Be:
Spaghetti & Meatballs	1 cup, 500 cal	2 cups, 1025 cal	Cupped hands full of pasta, 3 small meatballs
Bottled Pop	192 mL, 85 cal	591 mL, 250 cal	Drinking box
Bagel	3 Inch, 140 cal	6 inch, 350 cal	Bottom half only
Chicken Caesar Salad	1 ½ cups, 390 cal	3 cups, 790 cal	Half a dinner plate

You get the idea…when you order out or even prepare meals at home, it is essential to NOTICE how much you are eating.  Just an extra 100 calories per day can add 10 pounds a year!  Use these tips to control portions:

• Pour snacks into a small bowl so you don’t eat endlessly from the bag. 

• Share lunch at the food court with a friend.

• Avoid leaving serving dishes on the table; have the meal put on the dinner plates before you start. 

• Spoil your dinner!  If you are hungry, eat something healthy, such as a small piece of fruit or vegetable sticks or peanut butter on a few crackers.  That way, you won’t be starving when the main meal is served and overeat to compensate.

• Really important: learn how to read a Nutrition Facts label!  The portion count at the top of the nutrition table is not always the whole package. So if something claims 5g of fat, it may be for only 1/3 of the package or less!  If you eat the whole thing, you have consumed 15 grams of fat or more.

Health Canada recommends 90 minutes of moderate activity EVERY day. We already know most Canadian young people do not get that much, mostly due to too much screen time, but in addition, it is quite eye-opening to see actual numbers of calories being burned during those activities.  Check this out!

Activity	Length of Time	Calorie  Burn/Equivalent
Water Aerobics	1 hour, 15 min	360 (1 bagel)
Raking Leaves	50 minutes	210 (12 potato chips)
Lift Weights	1 hour, 30 min	257 (2 slices toast & p.b.)
Slow Walk	1 hour, 20 min	350 (cup of reg. coffee)

Did you know a serving of cheese should look like 6 dice?  The serving size of cooked meat, poultry or fish is the same as a deck of cards!  Many Canadians are overeating at every meal and snack without meaning to, and then not doing enough physical activity to compensate.  Grab your chance now, and start to include some healthy eating tricks and high-energy activities in your day—every day!

Sources: checkyourhealth.org, Statistics Canada, Health Canada, Canadian Community Health Survey, nhlbihin.net, Heart & Stroke Foundation

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