A healthy diet consists of appropriate portion sizes in addition to healthy choices. Portion sizes in the United States have become significantly larger, fueling a national health problem of overweight and obesity. A study in the 2005 "Journal of Nutrition" linked the rise in obesity to both an increase in portion sizes and the frequency of eating out.
The State of Portion Sizes
Portion size and serving size are different things. The American Dietetic Association explains a serving size is the recommended amount to consume, while a portion size is the amount you actually choose to eat. The FDA is responsible for defining standard serving sizes for food labels, while the USDA defines standard servings sizes to provide guidance for the public. Growing portion sizes are contributing to the increased prevalence of overweight. A study in the February 2003 "Journal of the American Dietetic Association" found fast food chains offer portions two to five times larger than the standard USDA serving sizes.
High-Energy and Low-Energy Density
Another component in understanding portion sizes is the variance of calories for different foods. Many people feel the quality of your food is more important than the quantity of the food you eat. There is a need to decrease portions of foods eaten that are high-energy density and increase portions of foods that are low-energy density. Low-energy density foods include fruits and vegetables that give you plenty of nutrition for few calories. If you choose high-energy density foods such as pizza, you will consume substantial calories with few nutrients.
Why Portions Are Increasing
Portions are increasing in part because more people are eating out. The fast-paced lifestyles of Americans and a higher number of women in the workforce have created a society that eats out more often. According to the National Alliance for Nutrition and Activity, portion sizes have increased due to demand and marketing. With more people eating out, there is a demand for food at an economic value -- the idea of "super sizing." Larger portions are sold for a small increase in price, leaving consumers feeling as though they have gotten more for their money.
Controlling Portion Sizes
Several tools developed by the USDA and the American Dietetic Association can help you figure out servings. One tool is to visualize a serving of food as an object. For example, a medium apple or orange is the size of a tennis ball; 1 cup of raw, chopped vegetables is the size of a baseball; 1/4 cup of dried fruit is about a handful; and 3 oz of meat is the same size of a deck of cards. Another tool for learning serving sizes is to weigh out ounces on a food scale or use cups and tablespoons for accurate servings. Many online and interactive tools are available to assist with learning serving sizes as well. Stick with recommended serving sizes instead of just guessing at what a portion should be.
References
- "American Journal of Public Health"; The Contribution of Expanding Portion Sizes to the US Obesity Epidemic; Lisa Young, et al.; 2002
- "Journal of the American Dietetic Association"; Expanding Portion Sizes in the US marketplace: Implications for Nutrition Counseling; Lisa Young, PhD, RD, et al.; 2003
- "Journal of Nutrition"; Portion Sizes and the Obesity Epidemic; Jenny Ledikwe, et al.; 2005
- National Alliance for Nutrition and Activity; From Wallet to Waist Line: The Hidden Cost of Super-Sizing; June 2002
- "American Dietetic Association":Serving Size vs. Portion Size: Is There a Difference?
Member Comments