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