1. Serving Sizes Grow Larger Every Year
The number of overweight and obese Americans is increasing at an alarming rate and the serving size is one of the contributors. In 1955, the largest order of McDonald's french fries was 210 calories, while in 2002 it was 610 calories. The cookbook "Joy of Cooking" has increased their portion sizes from older editions to yield fewer servings for the same exact recipes. Sometimes it seems like society is out to get you, but you're still the one in control.
2. Equality Doesn't Exist
Don't assume that one serving of one item is the same size as a serving of another item. You can see this in the cereal aisle. A serving size of Honey Nut Cheerios is 3/4 cup, but a serving size of Kashi Go Lean Crunch is 1 cup. This means that a product may boast being lower in calories, but after looking closely, you may notice that the reason for the fewer calories is due to a smaller serving size, not a lower calorie product.
3. Visualization Helps
Visualize what a serving size looks like. One serving of a bagel, two ounces, looks like the size of a yo-yo. A serving of cheese, one ounce, looks like four dice stacked on top of each other. Fresh fruit should be the size of a baseball to be equivalent to one serving. The size of a deck of cards is what a serving of meat should look like, and is equal to three ounces. One serving of pasta, rice and potatoes is 1/2 cup, and looks like the same as a tennis ball. And a 1/2 of a baseball is about the size of one serving, or 1/2 cup, of ice cream.
4. Sex, Age and Performance Changes Everything
The more active you are the more calories your body requires to function at an optimal level and keep a healthy weight. Sedentary women 19 to 30 years of age need 2,000 calories per day, moderately active women in this range need 2,000 to 2,200 calories per day and these same women who are active need 2,400 calories. Women between 31 and 50 require 200 fewer calories per day in these same activity levels. Sedentary men between 19 and 30 require approximately 2,400 calories, moderately active men 2,600 to 2,800 calories, and active men in this age group require 2,800 to 3,200 calories. Men who are between 31 and 50 also require 200 fewer calories per day.
5. Size Really Does Matter
Overeating 300 calories per day for 12 days adds up to 3600 calories, which adds up to approximately 1 pound of fat gained in that small amount of time. However, if you subtract 300 calories each day, it is possible to lose around one pound of fat in less than two weeks. Understanding serving sizes, portion control, eating slowly and being aware of how often you eat will help increase control over your eating habits and weight gain or loss. Stay in control and you'll look and feel better.
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