Portion Distortion

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Portions these days are out of control! 

We live in a "super-sized" society that, unfortunately, is contributing to growing obesity rates and an increased number of people with heart disease.  
Over the last 20 years, there has been a dramatic shift in our portion sizes.  Everything is larger! Burgers, pizzas and salads are bigger, even plates and bowls are growing!
Take a look at a standard breakfast from 20 years ago....


If you were to pick up a bagel on your way to work everyday that would equate to an extra 1050 calories just from bagels! And if you add a coffee...

Calories then: 185 calories for coffee and a bagel
Calories now: 700 calories for coffee and a bagel
That is a difference of over 500 calories!!

Part of the problem is that we are being served larger PORTIONS but our SERVING sizes are not getting any larger.
A portion is: the amount of food or drink you consume in one sitting (ie a slice of bread, a bag of chips, a fruit smoothie)

A serving size is a measured amount of food. It’s the amount you’ll see on a food label, and it’s what the USDA uses in the Healthy Eating Guidelines and daily recommendations (ie 1 cup, 1 ounce, 1 tablespoon).

Restaurants specialize in mega-portions; a 12-ounce steak can contain 3 to 4 servings of meat!!! Instead of diving into too many servings of meat, consider starting with the vegetables. Get something to your stomach and start to fill up on less calorie dense foods. Then, enjoy your steak or at least a proper portion of it! Another way to combat over-eating is to have your waiter or waitress bring a to-go box with your meal.  This allows you the opportunity to pack up what you do not plan on eating before you even start! 

There can be a lot of confusion on what proper sizes look like! As a society, we often eat too much of the wrong things and not enough of the right things.  
Below are portion comparisons to household items to help you stay on track:

Granola:

1 serving = ¼ cup (1 oz), about the size of an egg ~ 140 calories
What to avoid: 1 full bowl (5 oz) | 700 calories 

Colby cheese:

1 serving = 1½ oz, about the size of two 9V batteries ~ 165 calories 

What to avoid: 4 thick slices (3 oz) | 330 calories

Vanilla ice cream: 

1 serving = 2 small scoops (2½ oz), about the size of 2 golf balls ~ 155 calories

What to avoid: 4 large scoops | 390 calories

Cooked pasta: 

1 serving = ½ cup, about the size of a tennis ball ~ 120 calories 

What to avoid: 4 cups | 960 calories

Mixed greens: 

1 serving = 2 cups leafy greens, about the size of 2 baseballs ~ 15 calories 

What to avoid: ½ cup | 4 calories


To help control your portions you can also: 
  • Use Smaller Dishes 
  • Single out SERVING sizes 
  • Say “yes” to salads 
  • Say “no” to supersizing 
  • Eat 5-6 meals throughout the day
Let us know how you stay in control! Share your tips and tricks on our Facebook page!! We love to hear from you!

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