The American Portion Distortion Syndrome

With more than 120 million Americans overweight or obese, this nation is suffering from “The American Portion Distortion Syndrome!” In the past 30 years portions have increased 2 to 5 times in size and most consumers don’t even know it’s happening! While a typical burger, fries, and coke in the 70s served up 620 calories and 20 grams of fat, today’s whopper with cheese, large fries, and large coke supplies a whopping 1,920 calories and 94 grams of fat, a full day’s supply of “somewhat” nutrition in one fast food meal! Did you know a 20-ounce bottle of soda is 2 1/2 servings, a medium bag of popcorn contains 16 cups, a bakery muffin weighs in at one-half pound, and a large bagel equals 5 servings? Considering that most people consume these portions in one sitting we are supersizing ourselves right into obesity! With the current mindset that “bigger is better” Americans are getting bigger too. Underestimating the amount of food we eat and overestimating recommended portion sizes for the foods we love is a growing problem but one that can be resolved with some healthy living tips.

The formula is simple: To lose weight, you must consume fewer calories than you expend! Taking control of portion sizes is a key factor in taking control of your weight.

Here are some supersize tips for overcome the supersize mentality!

1. Crack the code on portions and servings! A serving is the amount of food listed on the Nutrition Facts panel or what is recommended for the different food groups according to the Food Guide Pyramid. (Check out mypyramid.gov where you can personalize your nutrition program with servings and portions.) A portion is the amount of food you choose to put on your plate and eat; portions can include several servings (if you fill up your bowl with cereal you’ve probably doled out 3- 4 servings rather than the 1/2 cup serving noted on the Nutrition Panel).

2. Test yourself with a dose of reality! Place the amount of food you usually take on one plate and dole out the “real” amount on another (using true measuring utensils). This should put “The American Portion Distortion Syndrome” in real perspective!

3. STOP SUPERSIZING!!!! Don’t equate money bargains with nutritional deals! Eliminate such words as “supersize,” “colossal,” “double,” and “buy one get one free” from your vocabulary! Falling into these marketing traps may only cost a few more bucks but it puts more than 600 calories on your hips!

4. Read labels. Do you think about the number of chips in one serving or simply sit down with the whole bag in front of the television? You’d be shocked to learn that a 7 ounce snack bag often contains up to 7 servings, barely a handful perserving! Manufacturers are reducing calories and fat grams by reducing their serving sizes and portions. READ LABELS CAREFULLY so you know what and HOW MUCH you are consuming!

5. Don’t eat out of the bag. Count out chips, crackers, pretzels, etc. and make your own mini snack bags.

6. Store leftovers in meal-sized containers for individual portions. Pre-packing and portioning your leftovers prevents indulgent disasters!

7. Eat from a smaller plate. When Penn State researchers served large and half-sized portions of macaroni and cheese, people ate 30% less with the smaller serving but felt just as satisfied. Many restaurants have increased their dishes from 10 1/2 inches to 12 inches to accommodate the larger portions they believe Americans are yearning – thanks, but no thanks!

8. Don’t serve from the table. Prepare plates with normal portions (dividing plate into 1/2 vegetables, 1/4 protein, and 1/4 carbs), bring them to the table, and keep the serving dishes on the kitchen counter. This deters diners from going back for second helpings. If you feel you want “seconds,” wait 20 minutes before you
indulge – if you still feel the urge you’ll have to get up and get it!

9. RESTAURANT TIPS:
a. Have your server put half your meal in a doggie bag as soon as it comes
and save it for tomorrow’s lunch or dinner. Reducing your intake of
restaurant portions by 25% can save you about 300 calories per meal.
b. Order appetizers, luncheon portions or side dishes as entrées.
c. Share your meal with a friend or family member. Split an entrée and order
your own salad and vegetable on the side.
d. Avoid “all you can eat” buffets. If you go, order off the menu rather than
cruising through the line.
e. Ask for salad dressings and sauces on the side. Better yet, skip anything
that is sautéed, creamed, fried, or breaded and you’ll save yourself a
whopping portion of unwanted calories and fat.
f. If you can’t resist fast food, become a kid again! Order kid-sized meals.
These meals contain what used to be normal sized portions for grown ups
before the days of value and super-sized meals. While they are still not
the best nutritional bargain, they are far better than any supersized meal!

10. Resign from the “Clean Plate Club!” You won’t win any medals for this one!

11. Learn to eyeball your portions with these practical tips:
a. 3 ounces of meat, poultry, or fish = deck of cards or the palm of a
woman’s hand
b. 1/2 cup fruit or vegetables = small fist or ice cream scoop
c. 1 cup potatoes, rice, or pasta = tennis ball
d. 1/2 cup rice or pasta (true serving) = 1/2 tennis ball
e. 1 ounce cheese = size of thumb or pair of dice
f. 1/2 cup ice cream = 2 golf balls
g. 2-3 ounces lunch meat, cheese slice = 2-3 CDs
h. 1 teaspoon oil, margarine, butter = size of thumb tip
i. 2 tablespoons peanut butter = golf ball
j. 1 cup cereal = fist
k. Medium piece of fruit = baseball
l. Medium bagel = hockey puck
m. Medium potato = computer mouse
n. 1 ounce pretzels or chips = 2 handfuls
o. 1 tortilla = small salad plate
p. 1 muffin = large egg

Jyl Steinback
“America’s Healthiest Mom”
15202 N. 50th Place
Scottsdale, AZ. 85254
602-996-6300
fax 602-996-9897
e-mail: Jyl@AmericasHealthiestMom.com
Website: AmericasHealthiestMom.com

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