Jumbo packs. Super size. Double cut. All You Can Eat. A handful of phrases that should set off your personal portion size alert. Oversized food portions are producing, well, oversized people. While the 25-ounce rib-eye steak might represent value for the dollar, it is hardly beneficial for the body at a whopping 2,707 calories and 146 grams of fat. And that doesn't include side dishes, drinks or dessert! Across the country, restaurants and food companies are piling it on. Soft drinks are sold in 1-liter bottles instead of a more reasonable 12-ounce size. Cinnamon buns come in giant, 700-calorie portions. Fast-food chains are supersizing everything on their menus. This portion inflation is distorting the perception of what a portion size is supposed to be. Unfortunately, studies have shown that people eat 40 to 50 percent more than they normally would when served a large portion. Even though our collective fat intake has dropped over the last 20 years from an average of 40 percent of calories to 30 percent, our calorie count is going through the roof. Here are some tips to help you fight portion distortion this holiday season.
Three ounces of meat, poultry or fish are about the size of a deck of playing cards or a computer mouse One-half cup of cut fruit or vegetables, pasta or rice is about the size of a small fist One cup of milk, yogurt or chopped fresh greens is about the size of a small hand holding a tennis ball One ounce of cheese is about the size of your thumb or a domino Dining out: Leave half the food on the plate. Take home leftovers for another meal
All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.