| Although many people may not be aware of | | | | (Source: |
| it, there is a difference between | | | | Of course we know that the large |
| 'portion' size and 'serving' size in | | | | increase in portions has contributed |
| relation to food. These terms can be | | | | to a 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 | | | | The average consumer would balk and |
| of as any amount of a specific food you | | | | complain if he didn't get a platter |
| as an individual choose to eat at a | | | | overflowing with food when he went out |
| sitting. For instance, a portion of raw | | | | to eat. We have grown accustomed to |
| almonds for me is typically a handful, | | | | large portion sizes from restaurants and |
| or 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 |
| is a specific unit of measure | | | | say 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' | | | | guilty of this complex. Our eyes are |
| label of packaged foods. A usual | | | | bigger than our stomachs. |
| serving size of bread would be 1 | | | | We are effectively overeating. This is |
| slice; for rice it may be ½ cup. | | | | evidenced by not only our bulging |
| The serving size for the 1 pint | | | | bellies, but the increasing incidence of |
| container of Breyer's All-Natural Ice | | | | chronic diseases such as diabetes, |
| Cream is ½ cup. That container has 4 | | | | high blood pressure, cancer, etc. |
| servings. If I choose to eat the | | | | How can we turn this around? We can |
| entire container in one sitting it would | | | | begin with portion sizes. Make a |
| be a portion. That portion consists of | | | | conscious effort to eat less. This |
| 4 servings. | | | | becomes easy if we replace refined |
| Serving sizes have increased | | | | carbohydrates such as white rice, white |
| tremendously in the past 50 years. | | | | bread, and white potatoes with whole |
| This has triggered an almost parallel | | | | grain brown rice, whole grain bread |
| increase in portion sizes. The average | | | | and sweet potatoes. Whole grains such as |
| size of a cooked hamburger in 1957 was 1 | | | | these are full of fiber. Fiber fills |
| ounce. That increased to 6 ounces in | | | | you up quickly. You can only eat so |
| 1997. In 1957 1 large soda was 8 fluid | | | | much. |
| ounces; in 1997 the consumer could buy | | | | Meat portions have soared off the charts |
| up to 64 ounces! Theater popcorn in | | | | in the last 30 years or so. The |
| 1957 was 3 cups; in 1997 that increased | | | | correct portion size for meats should be |
| to 16 cups! | | | | the size of your palm (minus the |
| McDonald's fast food chains had one size | | | | fingers of course.) The majority of the |
| french fries in the mid-1950s. Today | | | | plate should be reserved for |
| that size is a 'small' and is part of a | | | | vegetables and whole grains (brown rice |
| kiddie meal. The following table | | | | 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, |
| hamburger patty 1.6 oz. | | | | nutrition and exercise news, tips and |
| up to 8 oz. hamburger, sandwich | | | | advice. America, along with almost every |
| 3.9 oz. 4.4 to 12.6 oz. | | | | other nation on the face of the earth, |
| muffin 3 oz. | | | | is overweight. You can take steps to |
| 6.5 oz. pasta serving 1.5 | | | | improve your health and quality of life. |
| cups 3 cups chocolate bar | | | | This weekly email (Your Health & |
| 1 oz. 2.6 to 8 | | | | Wellness) is absolutely free (a $235.00 |
| oz. | | | | value. |