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PORTIONSChoose practical

“Research shows that our portion sizes have increased over time and this means that our kilojoule intake can mindlessly creep up. As an Accredited Practising Dietitian I find that many clients are confused about what a serving size is and how much they should be eating.”

Melanie McGrice APD

THIS BOOKLET PROVIDES DIETITIANS AND THEIR CLIENTS WITH MANY HELPFUL AND PRACTICAL TIPS FOR IMPROVING PORTIONS.

contentsDid you know...? 3-4

Understanding the Power of Portions 5-6

What is a Portion vs a Serve? 7-8

The importance of breakfast 9-10

A Healthy Lunchbox 11-12

ADULTS Main meals portion tool 13-14

CHILDRENS Main meals portion tool 15-16

Q&A 17

Tips for reducing portion sizes 18

Choose to treat right 19-20

The mindful eating approach 21-22

Know your portion sizes 23-24

We have made 15 commitments in the area of Nutrition, Health and Wellness and one of those is to offer guidance on portions for our products.

Our aim is to make appropriate portion choices intuitive for consumers – to help them when they purchase, prepare, serve and consume our products.

We are continuously improving our products, adjusting the size of some of our products, creating resealable packs and updating our packaging to provide clear portion guidance and encouraging sharing where possible.

At Nestlé we are driven by our company purpose, to enhance quality of life and contribute to a healthier future.

OUR COMMITMENTS

OUR PURPOSE

APRIL 2017 2

ARE OVERWEIGHT OR OBESE (1)

AGED 18+AUSTRALIANS63%OF

PORTION SIZES

HAVE INCREASED

DRAMATICALLY SINCE THE EARLY 1970’S(2)

IN RESTAURANTS & AT HOME

AND NOT ENOUGH OF...

50%BYHAS INCREASED

FAST FOOD INTAKE WITH THEIR AVERAGE INTAKE EXCEEDING THE RECOMMENDED LEVELS (1) ( 3)

SALT INTAKEHIGHMEN

(sodium)IN

IS

are sedentaryMORE THAN 5HOURS/DAY(1)

WE ALSO

SIT TOO MUCH

Did you KNOW...?

30%ALMOST

ADULT POPULATION

75%OVER

OF ADULTS ARE

THEIR WHOLE GRAIN RECOMMENDATIONS (4)

NOT MEETING

ONLY

ARE EATING ENOUGH VEGETABLES(1)

AUSTRALIAN ADULT POPULATION 7% ¾ ½

DID NOT MEET THEIR CALCIUM REQUIREMENTS(1)

AGED 2+

OF ADULTSDO LESS THAN60%

We also DON’T MOVE ENOUGH... EXERCISE/DAY(1)

OF

min30

1 5OUT OF

WOMENOF CHILDBEARING AGE

IODINE DEFICIENCY

HADFEMALES MALES

WE HAVE TOO MUCH OF...

43

Portion distortion causes KILOJOULE

CREEP OVER TIME

UNDERSTANDING THE POWER OF PORTIONSWhat is PORTION DISTORTION?

This is because our perception of appropriate portion size BECOMES DISTORTED. This is called portion distortion. (5-10)

The Delboeuf ILLUSIONIn the picture to the right, one medium-sized circle appears smaller next to a larger circle, but the same circle seems larger when placed next to smaller circles.

In the same way IDENTICAL QUANTITIES OF FOOD would appear LARGER WHEN SERVED ON A SMALL PLATE but SMALLER WHEN SERVED ON A LARGER PLATE. (11)

UNDERSTANDING PORTION SIZES is an IMPORTANT TOOL for healthy eating

We EAT MORE when we are SERVED MORE13

UTENSILS ARE LARGERWHEN PLATES & SERVING

WHEN WE EAT FROM A LARGE PLATE

WE MINDLESSLY

SELECT LARGER PORTIONS.

PORTION CONTROL TOOLS (such as portion plates)

EFFECTIVE IN HELPING overweight adults

lose weight(19)

& FASTER eating

By making bite sizes smaller and slowing down at meal times can HELP REDUCE THE RISK OF OVEREATING.(14)

A study found that when people were offered a larger portion they ate AT LEAST 30% MORE.(12)

LARGER PORTION MORE kilojoules

LARGER PORTION BIGGER bites

WE EAT MORE FOOD &

MORE KILOJOULES without actually

realising.

“THE PORTION-SIZE EFFECT”

PARENTS can be portion size ROLE MODELS

Children learn from HOW THEIR PARENTS APPROACH FOOD and this SHAPES EATING BEHAVIOUR. (16)

A recent study found that the AMOUNTS PARENTS SERVED THEMSELVES were significantly ASSOCIATED WITH THE AMOUNTS THEY SERVED THEIR CHILDREN and in turn the amounts their children ate.(17)

This means that our kilojoule intake CAN CREEP UP when we have DAILY EXPOSURE TO LARGER PORTION SIZES.(15)

The problem is that when we have larger portions WE

DON’T COMPENSATE THIS BY HAVING LESS FOOD OVER

THE NEXT FEW DAYS.

FOR CHILDREN:

LARGER PORTIONS

BIGGER snacks & meals

GREATER TOTAL DAILY ENERGY

intake. (18)

resulting in a

65

½ CUP VEGETABLES

1 SERVE

GOOD TO REMEMBER

Upsize your vegetable portions. Older children, teens and adults

should aim to have at least 5 serves of vegetables each day.

Try to increase your portions of these nutrient rich foods at

your main meals.

How much you serve yourself and eat. A portion could consist of more than one serve from the guidelines.

A set amount stated in the Australian Dietary Guidelines (20) and this doesn’t change.

SERVE SIZE PORTION SIZE

1½ CUP COOKED VEGETABLES

YOUR PORTION

Serve sizes can be found in the Australian Dietary guidelines www.eatforhealth.gov.au

Your Dietitian will guide you on how many serves of the Food Groups you need each day.

Let’s clear up the confusion between a serving size and portion size

What is A PORTION VS A SERVE?

Visit www.maggi.com.au for easy recipe ideas, cooking tips & nutrition tips

3 SERVES

877

The importance OF BREAKFAST

YOU WILL FIND SERVING INFORMATION IN GRAM WEIGHT ON BREAKFAST CEREAL PACKAGING IN THE NUTRITION INFORMATION PANEL.

We have a serving size range from 30-50g due to variations in product density.

CHOOSE A BALANCED BREAKFAST

=

+

+

+

4.5HEALTH STAR

RATING

ADJUST THE NUMBER OF SERVES ACCORDING TO the nutrition needs OF YOU AND YOUR FAMILY

A healthy breakfast should contribute between 20-25% of your daily energy intake

GRAIN

½-1CUP

¾CUP

OR LESS

½-1CUP

¾CUP

OR LESS

½-1CUP

¾CUP

OR LESS

½-1CUP

¾CUP

OR LESS

WATER

DAIRY

FRUIT

1-2 serves, preferably whole grain 1 SERVE = ¾ cup of flaked cereal or 1 slice whole grain toast

½ -1 serve 1 SERVE = 1 cup of reduced fat milk or ¾ cup of reduced fat yoghurt (or calcium-fortified dairy alternative)

1 serve

1 SERVE = 1 medium piece of fruit or 2 small pieces of fruit

A glass

NOTE Serving sizes are based on the Australian Dietary Guidelines. For more information go to: www.eatforhealth.gov.au

109

TIPPlan for

success!School mornings can be busy so be prepared and pack the lunchbox the night before.

TIPMake it

bite-size!

Bite size foods like

cherry tomatoes are

perfect for kids

to nibble on.

TIPLet kids

create a new snack!

Let them choose from

ingredients like popcorn,

wholegrain cereal, grapes,

cheese pieces and seeds

and let them mix up a

new invention.

A HEALTHY LUNCHBOX

GRAINS / 2 serves FRUIT / 1 serve

PROTEIN / 1 serve

WATER BOTTLESNACK / 1 extra

VEGETABLES / 2 serves

DAIRY / 1 serve

TIPMix it up!

Kids love to dip and mix, so add in a tub of hummus or tzatziki along with some carrot or celery stick dippers.

TIPGet sandwich

savvyAdd variety by cutting up sandwiches in different

ways (strips, squares, triangles) or you can even

use cookie cutters!

TIPBored of

sandwiches?Swap it for pita breads,

wraps or crackers.

TIPWaste not,

want not!

Repurpose leftover

dinners to make pasta

or rice salads, roast

meat sandwiches or

meatball bites - just

remember to keep

them cool.

Washed and chopped1 serve =

1 cup fruit salador1 medium pieceor2 small pieces

For more active kids

Lower fat varieties1 serve =

200g tub of yoghurtor1 cup of milkor2 slices of cheese

Keep cool for safety1 serve =

80g lean chickenor1 cup baked beansor2 boiled eggs

Keep kids hydrated regularly. Explain to them the importance of drinking by themselves, even before being thirsty.

Wholegrain or high fibre1 serve =

1 slice wholegrain breador1/2 cup of cooked pasta or riceor3 crispbreads

A colourful selection1 serve =

1 cup salador1/2 cup of cooked vegetables

1 serve =1 medium bananaorSmall bag of cerealor1 whole grain muesli bar

1211

Notes

Know your Portions

What’s on your plate?

PMS233 MARKS KNIFELINEPLATE DIAMETER 250mm

4 colour process - CMYK

Choose a variety ofdifferent types & colours

Choose lean cuts ofmeat, trim visible fatand take skin off chicken

Choose LOW GI orwholegrain varieties

1 SERVE =meat, chicken or fish the sizeof the palm of your hand,2 eggs or 170g tofu

1 SERVE =½ cup of cooked pastaor rice, 1 small potatoor 1 slice wholegrain bread

1 SERVE =75g or ½ cup cooked vegetablesor 1 cup of salad vegetables

(3 serves)

(1 serve)

(2 serves)

THEN NOW

MAIN MEAL PORTIONS Have you noticed how plates are

getting bigger?Since our grandparents times dinnerware has super-sized. In fact many of todays plates can hold almost 4 times more food than our grandparents dinner plate!

TRY DOWNSIZING YOUR PLATE TO THE SIZE OF A VINTAGE DINNER PLATE

TIP

Know your portionsADULTS

1413

Notes

What’s on your plate kids?

MAIN MEAL PORTIONS

CHILDRENS

1615

Q&AHow high should I pile up my plate?

ANSWER:Obviously having a stack of potato or steak 4 inches high is going to be more than you need, so BE SENSIBLE WITH THE HEIGHT OF YOUR SERVINGS AS WELL AS THE DIAMETER.

Different heights are appropriate for different foods, for example steak should be approximately a finger thick whereas your rice may create a small mound the size of a tennis ball.

ANSWER:Australians often over-estimate the portion sizes that they require to meet their nutrition needs, however check your portion sizes with your dietitian.

TO MEET NUTRITION REQUIREMENTS, FOCUS ON CHOOSING HEALTHY FOODS FROM EACH OF THE CORE FOOD GROUPS (grains, meat and alternatives, low fat dairy, fruit, vegetables and healthy oils), and decrease your portions of discretionary foods such as cakes, biscuits and crisps.

ANSWER:Young children obviously REQUIRE SMALLER PORTION SIZES THAN ADULTS as they have small stomachs and become full quickly.

Children can generally progress to an adult plate after the age of 8 years.

ANSWER:WAIT 30 MINUTES AND SEE IF YOU’RE STILL HUNGRY before reaching for seconds as sometimes it takes a little while for your food to digest and for it to register in your brain that you’ve eaten.

You can always fill up on more low starch vegetables such as carrots, cucumber, mushrooms, celery, capsicum and cherry tomatoes.

What age is suitable for a kid’s portion plate?

Will I get enough nutrition if I decrease my portion sizes?

What should I do if I’m still hungry after eating the foods on my portion plate?

See an Accredited Practising Dietitian to learn how many portions of each food group you require

each day to meet your nutrition requirements

3EAT SLOWLY

so that you get through a smaller

volume of food by the time everyone else

has finished

1KEEP A SET

OF MEASURING TOOLS including kitchen scales

and measuring cups

2PRE-PORTION YOUR FOODS

Don’t eat directly from a box, bag

or container

4STORE LEFTOVERS

in individually packed portions

6SIT AT THE TABLE

TO EAT so you notice when you’ve had

enough to eat

5ALWAYS ORDER THE SMALLEST

portion size available

FOR REDUCING PORTION SIZES

TIPS

1817

Sweet treats such as cakes, chocolate and lollies are delicious but we all appreciate the need to strike a healthy balance.

CHOOSE to TREAT RIGHT

ALLEN’S® SNAKES ALIVE®

ALLEN’S® FRECKLES®

CARAMEL SLICE

KNOW

YOUR PORTIONS

One serve

2 SNAKES

O

ALLEN’S® PARTY MIX

ALLEN’S® FANTALES®

CUPCAKE

KNOW

YOUR PORTIONS

O ne serve

4 PIECES

KNOW

YOUR PORTIONS

One serve

2 SNAKES

O

ALLEN’S® FRECKLES®

KIT KAT® 4 FINGERS

COOKIE

SMARTIES®

MILKYBAR® BLOCK

1 PIECE1 PIECE

15 SMARTIES®

SMARTIES® BLOCK

TIPSUSEFUL

KNOW YOUR PORTIONSBe sure you’re not supersizing your treats by getting to know what the right portion size is.

Look for the Portion Icon on Nestlé Confectionary products. It’s a quick and easy way to know how

much you should be eating in a single sitting.

GO FOR PERFECT PAIRINGS

Take time to slow down and really enjoy your treat. Pair your favourite with fresh fruit, nuts,

dairy or wholegrains to make you feel more

satisfied. Try:

Strawberries + melted chocolate for dipping

Banana + 1 small scoop ice cream + 1 KIT KAT finger + crushed nuts

CORE FOOD FIRSTFill up on core foods like fruit, vegetables, wholegrains, lean meats and dairy before enjoying the occasional small treat. That

way you’re more likely to have a nutritionally balanced diet and be less tempted to overindulge.

+?

2019

The MINDFUL EATINGAPPROACH

OVER FULL

REALLY FULL& STUFFED

ALMOST

TO THE BREAM

TO THE BREAM

ABSO

LUTE

LYEX

TREM

ELY

VERY

HUNGRY

STARTINGSATISFIED

SLIGHTLY NEUTRAL

FULL FEELING

STAR

VING

HUNG

RYHUNGRY

BUT NOT

TO FEEL&

HUNGRY

like you have

or hungrynot full

overeaten

STARVING

SATISFIED COMFORTABLE

0

10

12

3 4 5 6 7

89An advantage of mindful eating

is that it allows you to eat whatever you please – as long as you actually feel like it.

Mindful eating is the ‘non-diet’ approach to healthy eating.

ASK YOURSELF, “AM I ACTUALLY HUNGRY?”

Try thinking of your hunger as a scale of 0–10 with 0/10 being absolutely starving and 10/10 stuffed to the brim.

THE RIGHT TIMING

Ideally, aim to eat when you’re around a 3/10 – hungry but not starving (so you won’t eat too fast and overeat). Try to stop eating when you’re around a 7/10 – satisfied, but not stuffed. Use this scale to determine if you really need to eat right now.

NO FOOD IS OUT OF BOUNDS

Allow yourself to make a choice about what you really want to eat. Think, “I can have it if I want it, but do I really feel like it?” You can have that bit of chocolate, that bowl of ice-cream or that handful of chips anytime – so do you really want to eat it right now?

Mindful eating is about listening to your body, giving it the food that it wants and being aware of all of your senses while you eat.

The Center for Mindful Eating in the US describes the technique as:

• Choosing to eat food that is both pleasing to you and nourishing to your body by using all of your senses to explore, savour and taste

• Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating

• Being aware of the effects of non-mindful eating, so you are less likely to overeat

PRACTICAL STEPS3 32

THIS IS AN ABRIDGED VERSION OF AN ARTICLE WHICH FIRST APPEARED IN HEALTHY FOOD GUIDE MAGAZINE.

USE A SIMPLE SCALE OF 1 TO 10 TO HELP ASSESS YOUR LEVEL OF HUNGER

AND FULLNESS AT ANY TIME.Good place to START eating

Good place to STOP eating

AM I HUNGRY?

1

2221

KNOW YOUR PORTION SIZES

DAIRY OR ALTERNATIVES TREATS UNSATURATED FATS

FRUIT VEGETABLES

GRAINS OR CEREALS PROTEIN

1 cup milk = 250mLs 1 slice of cheese = credit card 1 tub yoghurt = 3/4 cup

pasta/noodles = tennis ball 90-100g raw lean meat = palm size

½ cup cooked vegetables = tennis ball

40g brownie = ½ your palm

1 banana = handful

¼ cup muesli = light bulb 115g fish = the size of your hand

1 cup raw leafy greens = 2 handfuls

25g chocolate = matchbox 10mL oil = ½ filled bottle cap

2 kiwifruits = handful

slice bread = smartphone 30g nuts = small handful

1 carrot = handful1 cup berries = light bulb

THIS IS AN ABRIDGED VERSION OF AN ARTICLE WHICH FIRST APPEARED IN HEALTHY FOOD GUIDE MAGAZINE.

2423

REFERENCES

1. Australian Bureau of Statistics (2013) Australian Health Survey 2011/2012

2. Cavanagh K; Vartanian LR; Herman CP; Polivy J, 2014, ‘The effect of portion size on food intake is robust to brief education and mindfulness exercises’, Journal of Health Psychology, vol. 19, no. 6, pp. 730 – 739

3. National Health and Medical Research Council 2006, Nutrient Reference Values for Australia and New Zealand, Canberra: National Health and Medical Research Council

4. 2014 Australian Grains and Legumes Consumption and Attitudinal Study

5. Schwartz J, Byrd-Bredbenner C 2006, Portion Distortion: Typical portion sizes selected by young adults. Journal of the American Dietetic Association 106 :1412-1418

6. Bryant R, Dundes L 2005,Portion distortion :a study of college students .Journal of Consumer Affairs 39(2) :399-408

7. Burger K, Kern M, Coleman K (2007) Characteristics of self-selected portion size in young adults. Journal of the American Dietetic Association 107: 611-618.

8. Condrasky M, Ledikwe J, Flood J, Rolls B (2007) Chefs’ opinions of restaurant portion sizes. Obesity 15(8): 2086-2094

9. Wansink B, Van ittersum K, Painter JE. (2006) Ice cream illusions: bowls, spoons and self-served portion sizes. American Journal of Preventive Medicine 31: 240-243

10. Wansink B, van Ittersum K (2013) Portion size me: plate-size induced consumption norms and win-win solutions for reducing food intake and waste. Journal of Experimental Psychology: Applied 19(4): 320-332.

11. Laural English, Marlou Lasschuijt , Kathleen L. Keller, 2015, Mechanisms of the portion size effect. What is known and where do we go from here? Appetite 88 ,39–49

12. Steenhuis I, Vermeeer W 2009,Portion size: review and framework for interventions. International Journal of Behavioural Nutrition and Physical Activity 6:58.

13. C. Peter Herman, Janet Polivy, Patricia Pliner, Lenny R. Vartanian, 2015, Mechanisms underlying the portion-size effect, Physiology & Behavior 144 (2015) 129–136

14. Eva Almiron-Roig, Melina Tsiountsioura, Hannah B. Lewis a, Jianhua Wua,I vonne Solis-Trapala, Susan A. Jebb, 2015, Large portion sizes increase bite size and eating rate in overweight women, Physiology & Behavior 139, 297–302

15. Rolls BJ, Meengs JS,2007. The effect of large portion sizes on energy intake in sustained for 11 days. Obesity 15(16) 1535-1543

16. J.O. Fisher, M.I. Goran, S. Rowe, M.M. Hetherington, 2015, Forefronts in portion size. An overview and synthesis of a roundtable discussion, Appetite,88,1-4

17. Johnson SL, Hughes SO, Cui X, Allison D,Liu,Goodall S, Nicklas T, Power T, Vollrath K,,2014, Portion sizes for children are predicted by parental characteristics and the amounts parents serve themselves, American Journal of Clinical Nutrition 99:763-770

18. Zlatevska, N., Dubelaar, C., & Holden, S. (2014). Sizing up the effect of portion size on consumption. A meta-analytic review. Journal of Marketing, 78, 140–154.

19. Kesman RL, Ebbert JO,Harris KI, Schroeder DR ,2011, Portion control for the treatment of obesity in the primary care setting. BMC Research Notes 4 :346

For further information contact Nestlé Consumer Services Australia 1800 025 361 or visit www.nestle.com.au

WHAT’S YOUR WELLNESS SCORE?www.nestlechoosewellness.com.au

uncle tobys orangemilo nescafe green150 swooshmaggi yellownan sustagen pink purina redadditional colourwaynescafe redcorporate green