So many fond memories focus on food. Just ask someone about a recent party or holiday gathering that they attended, and watch his or her face light up as she describes the delicious mouth watering offerings that were gobbled up in a New York minute. Growing up I used to think that it was just my family that served huge portions of food to guests. Not only were the portions tremendous, but if there were less than 10 choices, the meal was described as “thrown together”! After practicing as a registered dietitian for over 20 years, I’ve learned that my family is a typical “food is love” tribe, and that most people eat a lot more than they think they do!
Food portions have become enormous. We simply don’t understand what constitutes a serving size. Years ago an obviously smaller bagel was 140 calories. Now a bagel is about 350 calories! The 140 calorie bagel is considered a “mini-bagel”. 20 years ago a fast food serving of french fries was 2.4 ounces and 210 calories. Now a serving of fries is 6.9 ounces and a whopping 610 calories. And when you drive up to the window, the voice behind the clown will ask you if you want the “value meal” for another couple of cents. Although it seems like a bargain, don’t do it! You are just doubling your caloric intake! I strongly recommend viewing the movie “Super-Size Me”. It will give you a great visual. Try this portion distortion quiz by the National Heart Lung and Blood Institute.
Author and speaker James E. Painter PhD RD, Chair of the School of Family and Consumer Sciences at Eastern Illinois University has done extensive research in the areas of weight gain and portion control. He points out that we have very little understanding of portion sizes. We lose track of what we are eating due to quick restaurant service, increased recipe size at home, more visual food cues, increased size of containers and basic convenience of food. Dr. Painter has done several experiments which clearly prove that “”people who pour from larger containers eat more than those pouring from a smaller container”. For example people will eat 45-50% more from extra large popcorn containers. And by the way, it doesn’t even matter if the popcorn is stale or fresh. Yuck!
There are now snack shops at gas stations where you can buy everything from a giant sugary soda to a hot dog or candy bar. Donut shops are opened 24 hours, 7 days a week, 365 days a year. Inconvenience decreases food consumption. If food is made less available, we will eat less, and therefore weigh less.
Here are a few tips to help you avoid portion pitfalls:
1. Keep A Food Journal
We are responsible for what we eat. Writing down what you eat and how much you eat is very important. It’s also helpful to include the time you’re eating and feelings while eating (such as stress, boredom or anxiety). Writing down your food will increase your awareness of what you are actually putting in your mouth.
2. Be Aware Of Large Packages And Containers
The bigger the package, the more you will eat. NEVER eat out of the container. Always portion your food into a small bowl or plate.
3. Keep Healthy Food Choices Available
Simply keep healthier foods available. Cut up fruits and veggies so that they will always be available. Fill a candy dish with pretty potpourri or if you need to display food on the counter, put out fresh fruit. There is no reason to buy huge bags of candy or chips. If you do want to keep some of these foods in the house, buy smaller bags and keep them out of your direct eye sight. These are “sometimes” foods. If you start to become more aware of your portions, you can actually eat these special foods more often because they will be “portioned”.
4. Monitor Your Portions When Eating Out
Take control of your food destiny when eating out. Don’t be afraid to order an appetizer portion for your entree with grilled vegetables and a salad. Even try a child’s portion, take half of your food home or share an entree with your dinner companion.
5. Put Leftovers Into Smaller Containers
Putting leftovers into proper portion size containers will allow you to reheat and eat them without overeating. You will be able to enjoy your next meal without extensive preparation.
6. Always Eat A Salad Or Raw Veggies Before A Meal
Unless you have a stomach issue which might prevent you from eating more vegetables, it’s a great idea to eat some fiber packed veggies before eating a meal. This will take the edge off your hunger and allow you to control your portions.
7. Timing Of Meals And Snacks
Eat 5-6 times each day, every day. Spacing out your food will help stabilize your blood sugar and help you control hunger. If you are starving before a meal, you will most probably eat a lot more.
Portion control is a necessary key to weight control success. Along with diet and exercise we need to control our portions. Try following the tips outlined above. I’d be very interested in hearing your comments and tips about how YOU have controlled your portions. Remember if you eat a little less, and move more, you will lose weight and feel great.
