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2006/10/18, 02:18 PM
Basic, but down to earth....
Use measuring cups and spoons to compare serving sizes that you would typically eat with the standard serving sizes listed on food labels. You may be surprised by the amount you’re overeating. Consider that most cookies offered in restaurants and fast food chains are often seven times larger than what is recommended by the USDA Food Pyramid. Or that many servings of cooked pasta are often five times bigger than standard portions, while bagels have grown from two to five ounces and standard soft drinks have grown from 6½ to 20 ounces. Is it any wonder that we're a nation of the hefty and chunky?
Market research predicts that the snack food industry will grow to $573 billion by 2008. The good news is that portion-controlled snacks and entrées have been selling well as consumers become more serious about controlling calories. Today, manufacturers are learning that these foods are in line with consumer preferences. To help your family manage their health and weight, pre-package treats in controlled portions or purchase portion-controlled snacks. However, remember to eat just one serving!
According to the latest Pew Research Center survey, 39% of adults Americans are eating more food but enjoying it less. This was down from a Gallup survey in 1989 that found that 48% of adult Americans are eating more but enjoying it less. As you may have guessed, the increasing waistlines of Americans may have been a factor. The decline in enjoyment of eating was greater among those who consider themselves "overweight" than among those who consider themselves "just about the right weight." Convenience was cited as the reason why over half of Americans say they eat more than they should.
A recent study further discovered that even good foods can lead to overeating. Published in the Journal of Nutrition Education and Behavior, the study found that big bucket portion sizes of popcorn can influence intake as much as taste.
This study found that even when foods are not palatable, large packages and containers can lead to overeating.
Obesity and Serving Sizes
Recently, research presented at an Obesity Society meeting pointed to evidence that super-size portions could be contributing to obesity. Studies show that we will keep on eating if we’re served bigger portions. In one study, researchers at Baylor College of Medicine in Houston fed dinner to 75 children ages 2-9 on three occasions. The children were served three different ways: an age-appropriate portion on the dinner plates; twice as much of the entrée served on a dinner plate; and twice as much made available in an individual serving dish instead of on the plate.
Researchers' findings may have correlated with your own findings at family gatherings, where food is plentiful and varied. Overall, 63% of the children consumed more when served more. Quite surprisingly to the study's authors, normal-weight children were as likely as overweight kids to eat more of the larger portion. Those children who were served an age-appropriate amount ate about half of the entrée. However, when the portion was doubled, the children ate an average of 29% more than when they were served the more appropriate amount.
Many Americans tend to eat whatever is put in front of them, even if it is way too much. To bring reality to the family table, discuss the value of proper portion sizes for good health.
Portion Control Guide
Food Standard Serving Reference Size
Bagel 2 ounces Yo-yo
Cheese 1 ounce 4 stacked dice
Fresh fruit 1 medium piece Tennis ball
Mayonnaise 1 teaspoon Tip of thumb
Meat, seafood 3 ounces Deck of cards
Pasta, rice, potatoes ½ cup Tennis ball
In a study at Pennsylvania State University on adult overeating, participants averaged 400 more calories a day when served the larger portions of food, even though they reported feeling less hungry while they continued to over-eat. This overindulgence accounted for a total of 4,473 more calories over 11 days, which could result in a more than one pound weight gain.
One of the great secrets of weight loss isn't such a secret after all - limit the amount of calories you consume each day and eat the right amount of calories for your body and you'll lose weight. While calorie-counting seems like a tedious task, having a basic knowledge of which foods will send you into a diet trap isn't.
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Maximus from Gladiator....Strength and Honor!
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