Researchers from the University of North Carolina at
Chapel Hill analyzed three government surveys taken over two
decades and reviewed answers to the average portion size
consumed for specific foods, such as snacks, desserts and
soft drinks. They also looked at whether the eating was done
at home or out.
"Between 1977 and 1996, food portion sizes increased both
inside and outside the home for all categories except
pizza," Samara Joy Nielsen and Barry M. Popkin write in this
week's issue of the Journal of the American Medical
Association.
According to the study, Americans are eating per portion,
on average:
133 more calories from Mexican food, such as burritos,
tacos, enchiladas.
"The most surprising result is the large portion-size
increases for food consumed at home -- a shift that
indicates marked changes in eating behavior in general," the
researchers reported.
Americans' waistlines are keeping up with the portion
increase trend. Nearly 60 percent of the country is
overweight, with the numbers growing, said the Centers for
Disease Control and Prevention.
"Clearly the problem is that Americans are eating too
much food," Popkin said. "The shifts in where we are eating,
as well as the types of food and how much, are critical."
Portion distortion
Nutrition experts said the study confirmed what many
thought: Americans aren't aware of how much they're eating.
"We're getting so used to eating out and used to
(restaurants') portion sizes," said Lisa Drayer, a
registered dietician and director of nutrition services with
Dietwatch.com. "We're getting a distorted view of what
portion sizes are. We're not likely to make a distinction
between restaurant sizes and real sizes when going home."
According to one nutritionist, most fast food meals "are
not one meal -- they're three."
The lasting effects of such super-sizing can be
startling.
"An extra 10 calories per day translates to one pound
gained per year," Drayer explained. "So you can see how all
of these calorie increases combined can translate to weight
gain over the long-term."
But Drayer says there are ways to decrease portion sizes,
and cut down your weight.
The most important thing, according to Drayer, is to be
able to eyeball portion sizes and know how much you are
really eating. They key is to relate portion sizes to every
day objects.
For example, the USDA food pyramid recommends an average
American consume 5-7 servings of vegetables. But just what
is a serving? Drayer says if you remember that a fruit
serving looks like a tennis ball, you can get a better idea
of what you're putting away at the table. (See chart)
According to a 2002 American Dietetic Association survey,
Americans tend to overestimate the recommended serving sizes
for many foods. Fewer than half of the respondents
accurately estimated the recommended serving sizes of pasta,
meat or vegetables.
'More is better' mentality
Drayer also advises people to be aware of how many
servings are in a package. Food labels often mislead us into
thinking we're eating less than we are.
"The number of calories might only be listed as 200,"
Drayer explained. "But if there are two servings in a bag
and you eat all of it, you've doubled your calorie intake."
Also, watch out for the "more is better" mentality,
especially at fast food restaurants.
"We're often encouraged to buy larger-sized portions and
'value meals' because they provide a better value for our
money," Drayer says. "But while these oversized portions may
be good for our wallets, they are not necessarily good for
our waistlines or our health."
What are other ways to avoid portion distortion? Here are
some other tips to slim down portions at home, according to
Drayer and the American Dietetic Association:
