Test Your Portion Size IQ
Do you know what a serving should look like?
Twenty years ago, a basic meal at a fast-food restaurant consisted of a
small burger, a handful or two of fries, and an 8-ounce soft drink. Today, your
order may include a double- or triple-patty burger, "supersized" fries,
and a 20-ounce soda. Portion sizes at home have increased as well.
Of course, what we eat also matters to our health: Large portions
of vegetables are not the reason Americans are in an obesity crisis. Experts say
that our preferences for calorie-dense foods, as well as our tendency to get
too little exercise, also contribute to our expanding waistlines.
But out-of-control portions are no doubt a factor.
How does your knowledge of portions stack up? Take this simple quiz and find
1. The smallest size coffee you can get at most popular coffeehouses is:
A. 6 oz.
B. 8 oz.
C. 12 oz
D. 16 oz.
2. A typical bagel is equal to how many slices of bread?
3. Most restaurant entrees contain how many standard servings?
4. Steaks served at most restaurants are equal to how many normal meat
5. A normal restaurant portion of baked ziti is equal to:
A. 1 cup
B. 1.5 cups
C. 2 cups
D. 3 cups
6. A bakery-style muffin is equal to how many slices of bread?
7. A pint of juice is equal to how many servings of fruit?
ANSWERS: 1. C; 2. D; 3. B; 4. B-C; 5. D; 6. D; 7. C
Keys to Weight Loss
Monitoring portions is one of the simplest ways to lose weight, says Lisa Young,
PhD, RD, author of The Portion Teller.
"The first step toward reducing calories and losing
weight is to become more mindful and aware of the portion sizes of the food
you are eating," Young says.
Equally important is choosing less calorie-dense foods, experts say.
"There is no problem eating large portions of fruits or vegetables, but
that is not what we do," says Young. "Instead, we eat large portions of
everyday foods that are much higher in calories."
Eating With Your Eyes
We're accustomed to eating a certain amount of food to achieve satisfaction,
and when we're served more food, we eat more, experts say.
"In our studies, we found the more food we gave people, the more they
ate, regardless of calories," says satiety researcher, Barbara Rolls, PhD,
author of The Volumetrics Weight-Control
Plan. "When we gave study subjects 50% more, they ate 43% more because it
is so easy for calorie-dense foods high in fat, such as tuna fish salad and
baked ziti, to go down easily."