With 40% of Americans expected to be obese by the year 2019, there are many initiatives underway to try to combat the spread of obesity across lines of class, race, education and economic status. And while legislators and others examine ways to legislate healthy living and healthy food choices, many of us simply need to make better choices on a day to day basis.
While we could talk about all manner of issues regarding weight loss and obesity, this post is concerned specifically with portion sizes.
Did you know that, in 1970, the average bagel weighed 3 ounces and delivered 230 calories? And would you believe that the average bagel in 2012 weighs 6 ounces and delivers 550 calories?
And in the 1970s, a portion of french fries contained an average of 30 fries and 450 calories, compared to 2012 when the average serving of fries contains about 50 fries and 790 calories!
Portion sizes are definitely out of control, and we can assess that simply by looking at the sizes of sodas and other drinks that are now so widely available. Movie theaters, convenience stores, and many restaurants (especially fast food restaurants) now serve enormous sodas to consumers who accept those ballooned sizes to consume more.
In the 1950s, a 12-ounce can of soda was considered “king size”, and now 32-ounce sodas are very common. And don’t think that these sodas of today have less sugar than they did in the 50s. They have more sugar, in fact, and a lot of that sugar now comes in the form of high fructose corn syrup, a synthesized form of sugar that is blamed by many for fueling America’s current epidemic of obesity.
Here’s 4 tips to get your portion distortion under control:
1. Don’t Skip Meals
If you’re starving, you’re more likely to eat an extra-large portion. For most people, the best plan is to eat three well-designed meals and one snack. Be sure to eat a minimum of three times a day, avoiding going longer than five hours without eating.
2. Know the Rule of Thumb
Your hand is a great measuring tool. Did you know that 3 ounces of lean meat is equivalent to a deck of cards? And 1 cup of breakfast cereal is about the size of a fist? This info is crucial, particularly when you need to choose the right portion size quickly.
3. Serving Size vs. Portion Size: Know The Difference
Serving sizes per container are listed on the nutrition facts label. For example, a small bag of pretzels may say that it contains two servings, so if you’re eating the whole bag—your portion size—you’d have to double the calorie, fat, and carbohydrate information per serving to know how much you’re consuming.
4. Use Portion Control Plates
In a June 2007 study researchers at the University of Calgary randomly assigned 130 people with type 2 diabetes to use those plates or regular ones. Overall, 17% of those who used the plate lost 5% or more of their body weight, while only 4.6% of the control group did; 26% of those who used the plate were able to cut back on diabetes medication.
With so many over-sized choices at our disposal, it’s up to us to make the right choices. When you’re asked to “supersize“, “upsize“, or otherwise enlarge your order, say no. And when you’re at home, use smaller plates, smaller glasses, and smaller serving spoons to serve up your homemade meals (research supports this tactic). There are many steps you can take to control serving sizes and portions, and making the right choice—the smaller choice—is the first logical one to make.