Portion Control
“Even when you’re making healthy food choices, portion size matters. While it’s not necessary to be thin to be healthy, overweight and obesity are associated with many negative health consequences. Eating oversized portions packs on the pounds because, healthy or not, all foods and most beverages have calories, and consuming excess calories causes weight gain.
Managing portion sizes in today’s food environment is a constant challenge. How much we eat is influenced by how food looks and smells, how tasty it is, how long we sit at the table, social norms, and even the size of the package or how much we’re served. A review of 72 controlled trials on portion control found that people eat and drink more when they are offered larger-sized portions, packages, or plates than when offered smaller-sized versions of the same food or meal. This is a big concern for all of us when we consider that restaurant portions and package sizes have increased substantially over the past few decades. A typical muffin in the U.S., for example, is 333 percent bigger than the standard USDA serving size, and a serving of pasta offered at your favorite restaurant could be up to 480 percent larger. Being mindful of the size of the plate or the serving size is important because, as we become accustomed to seeing these portions, we may see them as the norm rather than the exception.
Mastering Portion Sizes
Don’t let packaging and marketing distort your image of how much food you need. Try these tips to manage portions in an oversized world:
• Use 9-inch plates and smaller bowls and serving spoons.
• Don’t bring serving dishes to the dining table. Serve food before sitting down.
• Never eat out of a package. Try portioning snacks into individual containers or bags for grab-and-go eating.
• Use a measuring cup occasionally to check how your serving of cereal compares to the package serving size.
• Don’t “supersize” it.
• Split restaurant entrees, or have half packed up in a to-go container before being brought to the table.
• Order appetizers or small plates as entrees.
• Skip appetizers, soup, and dessert when eating at a restaurant.
• Choose nutrient-rich, minimally processed foods, such as whole fruits, non-starchy vegetables, beans, nuts, and low-fat or fat free yogurt, which are more satisfying than starch- or sugar-rich foods.”
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