Question: What do we mean by "portion distortion"?
Thanks to super-sized portions in restaurants, supermarkets and convenience stores, we've lost touch with what an appropriate portion size is. Eating super-sized portions of foods high in fat, sugar and calories can lead to weight gain. It's well established that when served a larger portion of food, people eat more than when given a smaller amount. We tend to think that the portion size served, regardless of size, is the appropriate amount to eat.
More food, of course, means more calories. An extra 100-plus calories here and there adds up over time - especially if you don't work out longer or harder to burn them off. Those additional 290 calories from a muffin, might not seem like much but if you eat one every day and don't up the exercise, you'll find yourself gaining weight at a rate of 2.5 pounds per month.
Question: Are we eating larger portions than we used to?
Absolutely. According to Statistics Canada, our calorie intake jumped 18 per cent from 1994 to 2004. And research south of the border has revealed portion sizes of food have grown dramatically over the past 20 years. Two decades ago, a coffee shop muffin weighed in at 2.5 ounces (71 grams) and had 210 calories. Today, the average muffin weighs 4 ounces (113 grams) and delivers as much as 500 calories.
If you ordered a chicken Caesar salad 20 years ago in a restaurant, you'd get about 1.5 cups (375 ml) worth for 390 calories. These days, the same salad has more than doubled in size and delivers roughly 790 calories. Beverage portions have expanded too. A soft drink serving used to be 6.5 ounces (192 ml) and 85 calories. Today, the average serving size is 20 ounces (591 ml) and packs in 250 calories.
| Portion Distortion | 1998 | 2008 |
|---|---|---|
| Soft drinks | 85 cal | 250 cal |
| Muffin | 210 cal | 500 cal |
| Pizza, 2 large slices | 500 cal | 850 cal |
| Chicken caesar salad | 390 cal | 790 cal |
Question: What is considered an appropriate portion size?
First of all, it's important to distinguish between portion size and serving size. A "portion size" is just the amount of food someone eats at a sitting. A "serving size" is a unit of measure that is based on nutrition needs. For examples, Canada's Food Guide suggests a range of serving sizes from the four food groups based on an individual's calorie and nutrient needs. These are the serving sizes we should be paying attention to. Here are some ways to help visualize what a Canada's Food Guide serving size looks like:
- 3 ounces meat, fish, chicken = 1 deck of cards
- 4 ounces tofu = � baseball
- 2 tablespoons peanut butter = 1 golf ball
- 1.5 ounces (cheese = 3 dominos
- 1/2 cup pasta or rice = 1/2 baseball or a small fist
- 1 pancake or waffle = a 4-inch CD
- 1 small muffin = a large egg
- 1/2 cup cooked vegetables = � baseball or a small fist
- 1 cup salad greens = 1 baseball
- 1 small baked potato = size of your computer mouse
- 1 medium sized fruit = 1 baseball
- 1 teaspoon butter, margarine = tip of your thumb
Many people have difficulty assessing their portion size of starchy foods like bagels, rice and pasta and tend to overeat them. Plus, we tend to cook more than we need at meals so it's tempting to go back for seconds. These are the foods that I encourage my weight loss clients to measure and get to know what a serving size looks like on their plate. You can then apply this awareness when you're eating out in restaurants.
Sizing up your portions:
Steak, 3 ounces = 1 deck of cards
Rice/pasta, 1/2 cup = 1/2 baseball
Baked potato = small computer mouse
Green salad, 1 cup = a fist
Butter, 1 teaspoon = tip of thumb
Question: Any tips to help us reduce portion size?
Knowing how much you food should eat in one sitting doesn't always translate into action. Other factors (besides hunger) can unknowingly push you to overeat. If you're trying to eat less, the following strategies can help you control overeating cues and reduce portion sizes.
Use smaller serving dishes. In a study from Cornell University, people served themselves nearly 60 percent more ice cream - and were unaware they did so - when given a large spoon and big bowl compared to a smaller bowl and spoon. Instead of filling a dinner plate, serve your meal on a luncheon-sized plate (7 to 9 inches in diameter). Use small glasses for milk, juice and other caloric beverages and large glasses for water.
Plate your snacks. Don't snack directly from a large container. To see how much you're eating, measure or count out one serving and put it on a plate. Read the Nutrition Facts box to learn how many crackers, potato chips, cookies, and so on equal one serving.
Go for the real thing. Avoid buying low-fat or light versions of your favourite treats. Research has shown that people eat, on average, 28 to 50 per cent more calories when they eat low-fat snacks than regular ones. Low fat doesn't always mean fewer calories. Fat is often replaced with sugar, reducing calories somewhat but not as much you might think. Low-fat foods are also often perceived as "guilt free", causing people to overindulge. Satisfy your craving with the food you love, just in a small portion.
Avoid temptation. Foods that are visible and within reach encourage overeating. Keep unhealthy snacks hidden at the back of the cupboard or refrigerator. If possible, don't bring them into the house until you need to serve them.
