PORTION CONTROL
The original McDonald’s burger patty from 1955, was 1.6 ounces. But over the years, portions, for a variety of reasons, have increased: today the chain offers two 4-ounce patties in its Double Quarter Pounder with Cheese for a total of 8 ounces of beef in a single order. The fast-food company also introduced a Double Big Mac burger, which is piled high with four patties—that’s 16 ounces (one full pound) of beef and more than 700 calories!
Nobody needs that much meat in one sitting. But growing portion sizes like this are everywhere, and unfortunately, many consumers assume that the amount they are getting is the amount that they should eat. It’s not. In fact, these larger portions are widely considered to be one of many factors contributing to rising obesity rates.
According to researchers Samara Joy Nielsen and Barry M. Popkin at the University of North Carolina at Chapel Hill, portion sizes have grown over the past 20 years and “The sizes of the increase are substantial." The data revealed that over the past 20 years: hamburgers have expanded by 23 percent; a plate of Mexican food is 27 percent bigger; soft drinks have increased in size by 52 percent; snacks “like potato chips, pretzels, or crackers,” are 60 percent larger. What caused this increase?
With the invention of pesticides, fertilizers, and herbicides, portion increases began in the 1970s when the government began subsidizing farmers to grow more food. Over time, companies inflated their portion sizes to increase their profits, and we all caught on. Why have less when you can have more for only a little bit more money? I mean, what a bargain, right? But whether you choose to get “supersized” meals at McDonalds, or have the “all you can eat pasta” at Olive Garden, what value-based pricing saves you in cash today may get you tomorrow with the cost of medications and hospital bills. Plus, the big portions are not good for your waistline.
Using portion control as your primary healthy-eating strategy allows you to eat almost any food while keeping calories in check. And the calorie savings are significant: normalizing portions could reduce calorie intake by almost one-third—about 527 calories per day, according to one study.
If all else remains equal, you could lose a pound a week. Here are a few ways to normalize what you eat:
Serve food on smaller plates so meals look larger: A sandwich on a dinner plate looks lost, but on an appetizer plate it looks downright hefty.
Scoop and pour: Pull out some measuring spoons and cups to dole out precise portions of your favorite foods for a few weeks. You might be surprised to see that one serving of the cereal you eat most days is ¾ cup, but filling up the bowl to what looks like a reasonable portion puts you closer to two or three cups.
Don’t supersize: Unless it’s a healthy salad! Watch out for the extras, though—cheese, croutons, wonton noodles, and, of course, dressing can catapult a salad's calorie count into double-cheeseburger range.
Eat foods that promote greater satiety: Simply choosing foods that are rich in fiber can help fill you up. And if you are already full, you’ll be less inclined to eat just to eat. Adding veggies to your meal can be a great way to add nutrients and make your meals more satisfying.
Take smaller bites: That can help you keep portions in check. For example, research from the Netherlands found that people who took tinier sips of tomato soup ate about 30 percent less than those who gulped it.
Watch your portions of healthy foods, too: Plenty of nutritious foods such as almonds and dates, are also high in calories. And when people think that a food is good for them, some research suggests, they underestimate calories.
At the grocery store, buy snack foods in individually packed servings or plan to portion out snacks for the week at home: At least until you get better acquainted with your body’s signals. When having less filling snacks, pair them with a protein source so you are less likely to overeat.
If you need some help recognizing whether or not a portion is inflated, about the differences between a serving and a portion, or anything else related to portion control, click the button below and respond PORTIONCONTROL to get our Complimentary portion control guide!