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Don't
supersize your waistline
January 23, 03
Suzanne Havala Hobbs
Just
like our waistlines, the reality gap
between serving sizes listed on food
labels and food guides and the portions
most of us actually eat is widening.
Experts believe ever-increasing portion
sizes are directly linked to the epidemic
of obesity.
Portion sizes began growing in the 1970s,
expanded substantially in the 1980s, and
continue to grow, according to a study
published in the American Journal of
Public Health last year. Today, portion
sizes of hamburgers, French fries, and
soft drinks are two to five times their
earlier sizes. Bagels, muffins, candy
bars, restaurant entrees — you name
it — it's hard to find a food that
has not at least doubled in size.
So-called "serving sizes"
listed on food labels and referenced in
government dietary recommendations are
sized for standards that existed 30 years
ago and were based on self-reported
average portion sizes. When was the last
time you ate only a half-cup of ice
cream?
Also, don't confuse standard serving
sizes with recommended amounts. Standard
servings sizes are just a point of
reference. The number of servings you
need varies by the type of food and your
calorie needs, among other factors.
Examples of standard servings from the
U.S. Food Guide Pyramid:
• 1 cup of milk or yogurt.
• 1 1/2 - 2 ounces of natural cheese
or 2 ounces of processed cheese.
• 2-3 ounces of cooked, lean meat,
fish, or poultry.
• One egg, 2 tablespoons of peanut
butter, or 1/2 cup cooked, dry beans
counts the same as 1 ounce of lean meat.
• 1 cup raw, leafy vegetables or 1/2
cup cooked or chopped raw vegetables.
• One medium banana, apple, or
orange, 1/2 cup canned fruit, or 3/4 cup
fruit juice.
• One slice of bread, 1 ounce of
cereal (about a half cup), or 1/2 cup
cooked rice, cereal, or pasta.
Not sure you know what a standard serving
looks like on your plate?
Dig out a measuring cup, scoop a level
half-cup of mashed potatoes (or rice, or
cooked vegetables) and dump it onto a
plate. How does your usual portion
compare in size?
Measure out a 3/4 cup (6 fluid ounce)
serving of fruit juice. Pour it into a
drinking glass and behold.
Developing an accurate sense of
measurement is one way to control your
calorie intake, especially if you read
food labels and note the serving sizes
and number of calories per serving.
You can also deal with the phenomenon of
portion expansion by using these tricks:
• Eat off a plate and not out of the
container. Ice cream from the carton
— where does it end?
• Don't supersize ANYTHING. You
don't need it. Saying “yes” to
supersizing is a habit. Say “no,
thank you” until it becomes
automatic.
• Keep a food diary periodically
— for a few days, a week, whatever
you can handle. Nothing makes you more
aware of what you are really eating.
• Ask for a “to go” box
and take half of your restaurant entree
home. Carry it to work the next day for
lunch.
• At restaurants, order a salad or
appetizer and split an entree with your
companion. Another option: Order an
appetizer and a salad and skip the entree
altogether.
• Eat out less often. You will save
money and have so much more control over
portions and ingredients.
• Watch those liquid calories.
Beverages go down easily. A few sips all
day long can add up to hundreds of
calories. Trade soft drinks, fruit
beverages, and specialty coffees for
water — even if you have to buy
flavored seltzers.
The topic of portion sizes can be
confusing. To help put this information
into perspective, we'll talk about food
guide pyramids next week.
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