Simple Ways to Learn About Portion Control

A NYU study on portion sizes in American restaurants and fast food
locations shows a dramatic increase in portion size over the past two decades.  Twenty years ago, the average bagel was about 3-inches in diameter and
140 calories.  Today, a bagel sold in the same location is 5- or 6-inches in diameter and about 350 calories, an increase of 195 percent.  Steaks in
restaurants have increased 224 percent while chain restaurant hamburgers have increased 112 percent over the same period of time.  When embarking on a healthy eating lifestyle, understanding how much you are eating is just as
important as knowing what you are eating.

Why Portion Size Distortion is a Problem

As eating out became a popular trend over the past 20 years due to time constraints and the increased availability of fast food, companies began to
realize that American’s have the attitude that “bigger is better.”  As we became accustomed to having the larger portions when we ate out, we began
increasing the portions at home as well.  “Portion distortion” is a common problem among people who are overweight and obese, as the mind no longer
understands how to accurately “see” what a portion is.  Therefore, it is important to develop your own portion size guide.

Using Visual Guides

One way to visually determine a fairly accurate portion size is by comparing the size of the food to a commonly seen item.  One cup of potatoes should
be about the size of a baseball or tennis ball.  A domino is about the size of 1 ounce of cheese and 3 ounces of meat is about the size of a deck of
playing cards.  By visualizing the food as one of these items, you can estimate relatively close to the right portion size.

Purchase Individual Snack Bags

Rather than purchasing a large bag of chips, invest in the small, single-serving snack bags.  These create what is known as forced portion control as
each package is one serving.  For some people, eating one single-serving bag sends a message to the brain that when that bag is gone, there will not be
anymore as that is a single portion.  If your budget does not allow the individual snack bags, separate the large bags of chips into 1 ounce serving
bags as soon as you bring them home to get the same effect.

Use Smaller Plates and Bowls

As portion sizes have increased, so have dinner plates and bowls.  As a test, take one of the bowls you normally use and measure out one serving of
your favorite cereal.  You will probably find that you were eating far more than a serving of cereal at a sitting if you did not pre-measure.  Eat
dinner on a sandwich plate rather than a full-sized dinner plate.  If you do not have smaller plates and bowls, be sure to either accurately measure all foods or use the visualization method to be sure you are not eating
portions that are too large.

One of the best ways to begin a healthy eating lifestyle is to be aware of portion sizes.  Read labels to learn what each product you purchase
recommends as the portion size.  By knowing how much you should be eating, you will see improved health results much more quickly and will find that
portion control becomes natural as you develop this habit.

Viverae is a national, leading provider of corporate health and wellness programs.  Viverae health coaches work with our members on a daily basis to
educate them on ways to improve healthy lifestyle habits.  For more information visit Viverae.com.

2012-11-11 02:20:33

Source: http://viverae.com/blog/201106/simple-ways-learn-about-portion-control