It is the era of the "super-sized" meal -- as if "large" wasn't big enough. Food portions have exploded among U.S. consumers, perhaps due to the "more for your money" mentality. According to the American Dietetic Association, the number of meals we eat a day have not changed, but the average person's weight has -- leading to a conclusion that the meals themselves have become larger, too.
Portion Distortion
Portion distortion is the inability to determine the correct portion size. This has a direct correlation to the food sizes being served today in restaurants and even in our very homes -- not to mention the rise in obesity. A study published in September 2006 in the "Journal of American Dietetic Association" indicates that portion distortion hinders weight loss, weight maintenance and/or health improvement efforts.
Portion Distortion in Today's Youth
Even more disturbing is that we're passing our demand for large portion sizes on to our younger generations. A study published in September 2006 in the "Journal of American Dietetic Association" indicates that young people perceive larger portions to be the norm. Young adults were allowed to serve themselves typical portion sizes of eight foods at breakfast or six foods at lunch. These portion sizes were weighed and compared to portions that young adults of the same age selected in a similar study two decades earlier. The conclusion of the study showed that portions selected by today's youth were significantly larger.
Portion Controlled Diets for Weight Loss
Portion controlled diets have been shown to contribute to weight loss efforts among adults. According to a study published in 2004 in "Obesity Research," patients who spent more time in the active and maintenance stages of a weight loss regimen using portion control were more likely to lose weight than those relying on planned exercise. The study indicates that portion control may an easier behavior to change than planned exercise for obese individuals, but both are needed for long-term management. The results of the study note that 38 percent of the obese patients who spent two years on food portion control lost at least 5 percent of their baseline weights.
Portion Control-Getting Started
One way to cut your portions is to use half portions; use half the amount of butter that you would normally use on your toast or half the amount of cream cheese on your bagel. You should also slow down when eating. It takes 20 minutes for your body to begin to feel full, so savor each bite, chew thoroughly, and avoid being distracted such as by a TV or computer. Make an event out of a meal; set up candles, play soft music, and really enjoy the meal. When dining out, share an entrée with a friend, or ask that half of your entrée be packaged in a to-go box, so you aren't tempted to eat the whole thing.
References
- CNN Health/American Dietetic Association: A Nation's Eating Habits: David E. Williams, March 24, 2006.
- "Journal of American Dietetic Association"; Portion Distortion; Schwartz J, Byrd-Bredbenner C.; Sept. 2006
- "Obesity Research"; Longitudinal Relationship between Elapsed Time in the Action Stages of Change and Weight Loss
- The American Cancer Society: Controlling Portion Sizes
- Summa Health System: Summa study finds portion control induces greatest weight loss.
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