Bigger isn’t always better, especially when it comes to portion sizes. Standard portion sizes have increased significantly over the years, making it difficult for some to keep calorie intake under control.
The Bigger Picture
Fact: Americans are gaining weight. Check out what a difference 40 years can make.
BMI System
What is a BMI? Body Mass Index; estimates body fat based on height and weight.
BMI Equation: weight (lb) x 703/height (inch)
BMI Scale
=< 18.5: Underweight
18.5 – 24.9: Healthy
25 – 29.9: Overweight
=>30: Obese
1971: 15% of Americans were obese.
2010: 36% of Americans were obese.
Even more shockingly, in 2010, 69% of Americans were overweight or obese.
Why has our nation gained so much weight?
Portion Sizes: Then & Now
Compare today’s typical portion sizes to those from 20 years ago.
French Fries
Then: 210 cal., 2.4 oz.
Now: 610 cal., 6.9 oz.
Chocolate Chip Cookie
Then: 55 cal., 1.5 in. diameter
Now: 275 cal., 3.5 in. diameter
Muffin
Then: 210 cal., 1.5 oz.
Now: 500 cal., 4 oz.
Bagel
Then: 140 cal., 3 in. diameter
Now: 350 cal., 6 in. diameter
Cheeseburger
Then: 333 calories
Now: 590 calories
Soda Pop
Then: 85 cal., 6.5 oz.
Now: 250 cal., 20 oz.
Turkey Sandwich
Then: 320 calories
Now: 820 calories
Spaghetti & Meatballs
Then: 500 calories
Now: 1,025 calories
Coffee
Then: 45 cal., 8 oz.
Now: 350 cal., 16 oz.
Why Does Size Matter?
The results of a recent American Journal of Clinical Nutrition study might surprise you.
Volunteers were given macaroni and cheese in either a 2.5-cup or a 5-cup container container.
On average, volunteers ate 30% more when given a 5-cup container but reported no increase in fullness.
Surprisingly, most volunteers didn’t even realize there was a difference in portion size.
Portion Control Tips
With larger portions becoming the norm, what can you do to prevent weight gain?
• Avoid serving food family style at the dinner table.
• Use small dishware at home.
• At a restaurant, box up half your meal before picking up a fork.
Helpful Serving Sizes
When you don’t have measuring cups on hand, just use your hand.
• A Closed Fist (roughly 1 cup) is a serving of:
Pasta
Rice
Fruit
Veggies
• Your Palm Size (roughly 3 oz.) is a serving of:
Meat
Fish
Poultry
• An Open Handful (roughly 1 oz.) is a serving of:
Nuts
Raisins
• 2 Open Handfuls (roughly 1 oz.*) is a serving of:
Chips
Popcorn
Pretzels
• Your Thumb (roughly 1 oz.) is a serving of:
Nut butters
Cheese
• Your Thumb Tip (roughly 1 tsp.) is a serving of:
Oils
Butter
Sugar
*Snacks like chips and popcorn weigh less than nuts and dried fruit.
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Sa ating panahon ngayon, marami na talaga ang nagbago. Pati na ang portion size ng ating pagkain ay malaki na rin ang pinagbago. Sana ay makatulong ang mga tips na narito upang maiwasan ang pagtaas ng timbang at pagtaba ng sobra sa kabila ng paglaki ng portion size na ating kinakain. 👍😊
(Photo and info from Google Images. Brought to you by: NorthShore University HealthSystem, The health experts at NorthShore University HealthSystem explore portion sizes and provide portion control tips to help you navigate your way to better health.)