Avoid Portion Distortion
How to Downsize Your Dinner -- and Your Waistline
With obesity at epidemic proportions in the United States, it's no surprise
that many of us are simply eating too much. And one extra-large reason for this
is that the portions of food we're served have grown ever-larger over the last
A study published in the Journal of the American Medical Association
earlier this year found that average portion sizes for nearly every category of
food had increased since the late 1970s, both at home and at restaurants.
Likewise, a report in the Journal of the American Dietetic Association
found that many popular foods and beverages are now manufactured in sizes up to
five times bigger than when they were introduced. Portions for many of these
foods now exceed federal recommended standards by as much as eight times!
If we go back in time, a meal at a fast food restaurant might consist of a
4-ounce hamburger, 3-ounce serving of French fries, and a 10-ounce soda
(compare that to the 7.6-ounce burger, 7-ounce serving of fries, and 32-ounce
drink you might order today). Eating out in restaurants has taught us to also
adopt the supersize mentality at home.
The result is that many people no longer know what a portion should look
Right-sizing Your Meals
So how do you go about getting your portions under control?
The first step should be to invest in a set of measuring cups and spoons,
along with an inexpensive scale. You may be shocked to find out how much you
are actually eating.
And don't worry that you'll have to carry a scale and measuring cups
everywhere you go. Once you weigh and measure your food a few times, you'll
have a better idea of what a normal portion looks like.
Another trick is to use everyday objects to visually estimate portion sizes.
According to the American Dietetic Association:
- A teaspoon of butter or margarine is roughly the same size as the tip of
your thumb (to the first joint)
- Three ounces of meat is equal to a deck of cards
- One cup of pasta is about the size of a tennis ball
- One bagel is about the size of a hockey puck
- 1 1/2 ounces of cheese is the size of three dominoes
- Two tablespoons of peanut butter is roughly equivalent to ping-pong
- A half cup of vegetables is the size of a light bulb
Even after you master the art of portion sizing, eating normal-size portions
in a supersized world can take some getting used to. Studies have shown that
the more food we see, the more we tend to eat. So the key is to keep large
portions out of sight -- and out of mind.
Here are some tips to make it easier:
- Use a luncheon size plate for dinner
- Move the meat off the center of your plate and pile on the vegetables
- Serve plates directly from the stove (no serving dishes on the table) and
leave the leftovers out of sight
- Take a small portion of a snack food and put the container away. Better
yet, buy these foods individually packaged, or divide the bag into portions and
store them in small baggies.
- Try a prepackaged frozen dinner that controls the portions for you
- Put half your restaurant meal in a doggie bag for lunch the next day