Food Portion Distortion
The portions of food that are on your plate at home? How about portions on your plate when eating out at restaurants and fast food establishments? For most of us, the portions everywhere are much larger now vs what they were 35 years ago (1987)! Although having large portions sounds great, it is not so great if you are trying to lead a healthy lifestyle or trying to lose weight. A lot of America’s weight issues come from people thinking that if they get the “2 for 1” deal or “up-size” their meal then that is better. It is not and in fact usually leads to weight gain, pre-diabetes, elevated cholesterol, elevated blood pressure to name a few.
Why is it hard to eat or drink a healthy portion? Most people do not know what a healthy portion is. Most restaurants serve portions that are enough for 2 people. Food manufacturers package food and drinks in large sizes to sell more.
Spaghetti and Meatballs
35 years ago – 1 cup sauced pasta and 3 small meatballs = 500 calories
Today – 2 cups sauced pasta and 3 large meatballs = 1025 calories
Today’s spaghetti has 525 more calories
**To burn 525 calories, you would have to Circuit training for 60 minutes – based on a 150 lb person
Pepperoni Pizza
35 years ago – 2 slices of large pepperoni pizza = 500 calories
Today – 2 slices of large pepperoni pizza = 850 calories
Today’s pizza has 350 more calories
**To burn 350 calories, you would have to Dance (ballroom or square) for 60 minutes – based on 150 lb person
Bagel
35 years ago – 3 inch bagel = 140 calories
Today – 6 inch bagel = 350 calories
Today’s bagel has 210 more calories
**To burn 210 calories, you would have to go Bowling for 60 minutes – based on a 150 lb person
Popcorn
35 years ago – box of popcorn = 270 calories
Today – Tub of popcorn = 630 calories
Today’s popcorn has 630 more calories
**To burn 630 calories, you would have to do Elliptical Trainer for 60 minutes – based on a 150 lb person.
Soda
35 years ago – 6.5 oz regular soda = 85 calories
Today – 20 oz regular soda = 250 calories
Today’s soda has 165 more calories
**To burn 165 calories, you would have Weight lift for 60 minutes – based on a 150 lb person.
Tips to help keep your Food Portion Distortion under control:
- Check the nutrition label for the serving size. But keep in mind that serving sizes are based on a 2,000-calorie diet, which is not recommended for each person.
- Eat foods that promote greater satiety, such as whole grains, vegetables, fruits, and proteins. Due to the fiber and protein, it will help your to better understand if you are full.
- Assess what you’re eating while you’re eating it and how you feel while doing so. Try to avoid eating fast as it usually takes ~20 minutes for your stomach to communicate to your brain to state you are full.
- Skip the supersize. It is not healthy for anyone to eat large portions and if you do decide to get it, try to save half for another meal.
- At restaurants, ask for half portions or smaller portions. If you like desserts, do not feel like you have to skip, just share with your family and friends.
- At home, you may consider using smaller plates so that you will still feel that you are “filling up the plate”.
- At the grocery store, buy snack foods in individually packed servings — at least as you get better acquainted with your body’s signals.
- Use visual aids, such as measuring cups, measuring spoons, scales, 1 cup (closed fist or baseball), ½ cup (tennis ball), 3-4 oz (palm of hand or deck of cards), 3 oz is a hockey puck, 1 oz (small cupped handful), 2 oz (large cupped handful), 2 Tbsp (golf ball), 1 Tsp (finger tip or postage stamp).
To learn more about your portions and the amounts you need, please contact Kinetic Physical Therapy & Wellness at kineticptgreenville.com to schedule your appointment with our Registered Dietitian / Nutritionist, Sharon Lewis-Hackler.
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Food Portion Distortion
The portions of food that are on your plate at home? How about portions on your plate when eating out at restaurants and fast food establishments? For most of us, the portions everywhere are much larger now vs what they were 35 years ago (1987)! Although having large portions sounds great, it is not so great if you are trying to lead a healthy lifestyle or trying to lose weight. A lot of America’s weight issues come from people thinking that if they get the “2 for 1” deal or “up-size” their meal then that is better. It is not and in fact usually leads to weight gain, pre-diabetes, elevated cholesterol, elevated blood pressure to name a few.
Why is it hard to eat or drink a healthy portion? Most people do not know what a healthy portion is. Most restaurants serve portions that are enough for 2 people. Food manufacturers package food and drinks in large sizes to sell more.
Spaghetti and Meatballs
35 years ago – 1 cup sauced pasta and 3 small meatballs = 500 calories
Today – 2 cups sauced pasta and 3 large meatballs = 1025 calories
Today’s spaghetti has 525 more calories
**To burn 525 calories, you would have to Circuit training for 60 minutes – based on a 150 lb person
Pepperoni Pizza
35 years ago – 2 slices of large pepperoni pizza = 500 calories
Today – 2 slices of large pepperoni pizza = 850 calories
Today’s pizza has 350 more calories
**To burn 350 calories, you would have to Dance (ballroom or square) for 60 minutes – based on 150 lb person
Bagel
35 years ago – 3 inch bagel = 140 calories
Today – 6 inch bagel = 350 calories
Today’s bagel has 210 more calories
**To burn 210 calories, you would have to go Bowling for 60 minutes – based on a 150 lb person
Popcorn
35 years ago – box of popcorn = 270 calories
Today – Tub of popcorn = 630 calories
Today’s popcorn has 630 more calories
**To burn 630 calories, you would have to do Elliptical Trainer for 60 minutes – based on a 150 lb person.
Soda
35 years ago – 6.5 oz regular soda = 85 calories
Today – 20 oz regular soda = 250 calories
Today’s soda has 165 more calories
**To burn 165 calories, you would have Weight lift for 60 minutes – based on a 150 lb person.
Tips to help keep your Food Portion Distortion under control:
- Check the nutrition label for the serving size. But keep in mind that serving sizes are based on a 2,000-calorie diet, which is not recommended for each person.
- Eat foods that promote greater satiety, such as whole grains, vegetables, fruits, and proteins. Due to the fiber and protein, it will help your to better understand if you are full.
- Assess what you’re eating while you’re eating it and how you feel while doing so. Try to avoid eating fast as it usually takes ~20 minutes for your stomach to communicate to your brain to state you are full.
- Skip the supersize. It is not healthy for anyone to eat large portions and if you do decide to get it, try to save half for another meal.
- At restaurants, ask for half portions or smaller portions. If you like desserts, do not feel like you have to skip, just share with your family and friends.
- At home, you may consider using smaller plates so that you will still feel that you are “filling up the plate”.
- At the grocery store, buy snack foods in individually packed servings — at least as you get better acquainted with your body’s signals.
- Use visual aids, such as measuring cups, measuring spoons, scales, 1 cup (closed fist or baseball), ½ cup (tennis ball), 3-4 oz (palm of hand or deck of cards), 3 oz is a hockey puck, 1 oz (small cupped handful), 2 oz (large cupped handful), 2 Tbsp (golf ball), 1 Tsp (finger tip or postage stamp).
To learn more about your portions and the amounts you need, please contact Kinetic Physical Therapy & Wellness at kineticptgreenville.com to schedule your appointment with our Registered Dietitian / Nutritionist, Sharon Lewis-Hackler.
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