| Although many people may not be aware of
| |
| | (Source:
|
| it, there is a difference between
| |
| | Of course we know that the large increase
|
| 'portion' size and 'serving' size in
| |
| | in portions has contributed to a
|
| relation to food. These terms can be
| |
| | dramatic increase in the number of
|
| somewhat confusing, but they are not
| |
| | overweight and obese Americans. They
|
| synonymous.
| |
| | have become victims of 'portion
|
| Basically, a portion is whatever you
| |
| | distortion.'
|
| choose to make it. It can be thought of
| |
| | The average consumer would balk and
|
| as any amount of a specific food you as
| |
| | complain if he didn't get a platter
|
| an individual choose to eat at a
| |
| | overflowing with food when he went out to
|
| sitting. For instance, a portion of raw
| |
| | eat. We have grown accustomed to large
|
| almonds for me is typically a handful, or
| |
| | portion sizes from restaurants and
|
| more. For someone else it may be a
| |
| | diners, and even in our own homes.
|
| specific number such as 10 to 15. Both
| |
| | When I was growing up my mother had a
|
| are equally 'portions.'
| |
| | saying when we wanted something and
|
| A serving is not quite so arbitrary. It
| |
| | could not finish eating it. She would say
|
| is a specific unit of measure
| |
| | that our eyes were bigger than our
|
| recommended by the manufacturer for a
| |
| | stomachs. Many people today in affluent
|
| specific food product. Serving sizes
| |
| | America where food is so abundant are
|
| are listed on the 'Nutrition Facts' label
| |
| | guilty of this complex. Our eyes are
|
| of packaged foods. A usual serving size
| |
| | bigger than our stomachs.
|
| of bread would be 1 slice; for rice it
| |
| | We are effectively overeating. This is
|
| may be ½ cup.
| |
| | evidenced by not only our bulging
|
| The serving size for the 1 pint container
| |
| | bellies, but the increasing incidence of
|
| of Breyer's All-Natural Ice Cream is ½
| |
| | chronic diseases such as diabetes, high
|
| cup. That container has 4 servings. If I
| |
| | blood pressure, cancer, etc.
|
| choose to eat the entire container in
| |
| | How can we turn this around? We can begin
|
| one sitting it would be a portion. That
| |
| | with portion sizes. Make a conscious
|
| portion consists of 4 servings.
| |
| | effort to eat less. This becomes easy if
|
| Serving sizes have increased tremendously
| |
| | we replace refined carbohydrates such
|
| in the past 50 years. This has
| |
| | as white rice, white bread, and white
|
| triggered an almost parallel increase in
| |
| | potatoes with whole grain brown rice,
|
| portion sizes. The average size of a
| |
| | whole grain bread and sweet potatoes.
|
| cooked hamburger in 1957 was 1 ounce.
| |
| | Whole grains such as these are full of
|
| That increased to 6 ounces in 1997. In
| |
| | fiber. Fiber fills you up quickly. You
|
| 1957 1 large soda was 8 fluid ounces;
| |
| | can only eat so much.
|
| in 1997 the consumer could buy up to 64
| |
| | Meat portions have soared off the charts
|
| ounces! Theater popcorn in 1957 was 3
| |
| | in the last 30 years or so. The correct
|
| cups; in 1997 that increased to 16 cups!
| |
| | portion size for meats should be the size
|
| McDonald's fast food chains had one size
| |
| | of your palm (minus the fingers of
|
| french fries in the mid-1950s. Today
| |
| | course.) The majority of the plate
|
| that size is a 'small' and is part of a
| |
| | should be reserved for vegetables and
|
| kiddie meal. The following table
| |
| | whole grains (brown rice for instance.)
|
| contains typical foods comparing their
| |
| | Just making this one change in your
|
| sizes circa 1950 with 2003:
| |
| | eating habits will remove the extra
|
| Food 1950s
| |
| | body fat you may be carrying. It will
|
| 2003french fries 2.4 oz.
| |
| | also dramatically improve your overall
|
| up to 7.1 oz. fountain soda
| |
| | health.
|
| 7 oz. 12 to 64 oz.
| |
| | Sign up for free weekly health, nutrition
|
| hamburger patty 1.6 oz.
| |
| | and exercise news, tips and advice.
|
| up to 8 oz. hamburger, sandwich 3.9
| |
| | America, along with almost every other
|
| oz. 4.4 to 12.6 oz. muffin
| |
| | nation on the face of the earth, is
|
| 3 oz. 6.5
| |
| | overweight. You can take steps to improve
|
| oz. pasta serving 1.5 cups
| |
| | your health and quality of life. This
|
| 3 cups chocolate bar 1
| |
| | weekly email (Your Health & Wellness) is
|
| oz. 2.6 to 8 oz.
| |
| | absolutely free (a $235.00 value.
|