“Portion distortion” is when the amount of food on your plate or in your bowl doesn’t match a healthy serving size.
But food lovers can be happy: the size of a portion can be changed in both ways. Kristin Kirkpatrick, MS, RD, LD, a registered dietitian, says that some people tend to eat too much of certain foods, while others eat too little of other foods.
These four foods are good for your health in many ways, and you can probably eat more of them than you think.
Berries: Berries have a lot of antioxidants, vitamins, and minerals packed into a small, powerful package. The fact that you can grab a handful of these sweet or sour treats is an added bonus. Berries often come in containers that hold a pint. Since one cup is the right amount, you can eat half a container at a time. Have fun and eat up.
Green leafy vegetables: If you want to make your dinner plate look better, add more vegetables, which most people don’t eat enough of, and less protein, like meat, which most people eat too much of. A good rule of thumb is half a cup of cooked vegetables or one cup of raw vegetables. This is true whether you’re eating asparagus for its antioxidants, fibre, and folate or Brussels sprouts for their ability to fight cancer. But you can do more if you want to. Americans already don’t eat nearly enough leafy greens.
Walnuts: Only walnuts have Omega 3 fatty acids. 14 cup of walnuts is a good snack size. It has 11 grammes of polyunsaturated fat. Polyunsaturated fat may help lower the risk of heart disease and improve the lipids in the blood. Walnuts are a good source of fibre and vitamin B6, and they also have this healthy fat.
Starchy vegetables: have a lot of different vitamins, minerals, antioxidants, and fibre. There are white potatoes, sweet potatoes, pumpkin, green peas, corn, and different kinds of winter squash. They are a good source of vitamin B-6 and potassium when eaten in moderation. Most of the time, a half cup of starchy vegetables is a good serving size that will make you feel full. The only exception is a baked potato, which you should keep to about the size of a computer mouse.