Except for a slice of bread, food portion sizes have grown over the last 20 years. Even the “average” restaurant dinner plate is 2 inches larger!
Twenty years ago, the bagel or muffin that accompanied your coffee weighed 2 ounces. Today, 4 to 6 ounces is more the norm.
When burger shops first opened, an average soda was 8 ounces, regular french fries were 2.5 ounces and the burger (plus bun) weighed less than 4 ounces. Today, they are 2 to 5 times larger than the originals, adding up to a 1,000-calorie meal.
A federal survey says Americans eat twice the standard serving of potatoes, 4 times the standard serving of pasta. We even eat large portions of good-for-you fruits and vegetables.
You may think larger portions are bargains. But how many extra calories are you eating? A soda is a soda, until you calculate that a large (32 ounce) soda, has 400 calories.
Next time you order, think small — sodas, popcorn, ice cream cones, french fries, even fruit.
Smaller portions = a smaller you.
Pick single-serving snack packages. How many times have you opened a bag of chips just to have a few, and then emptied the bag?
A one-ounce bag lets you to enjoy your favorites without sabotaging our weight loss goals. Single-serving pudding, ice cream, pretzels, peanuts,, and snack-size yogurt will help you keep overindulging under control.
Seeing is believing: These visual cues can help you keep portion sizes reasonable.
|computer mouse||=||4-ounce portion of meat, chicken, seafood|
|=||1 medium baked potato|
|yo-yo||=||mini bagel or 100 calories|
|tennis ball||=||medium fruit|
|ping-pong ball||=||2 ounces cheese|
|=||2 tablespoons salad dressing, gravy, sour cream|
|thumbnail||=||1 pat butter|
For the calorie and portion sizes of over 20,000 foods, look for the all new and revised, The Calorie Counter, 3rd Ed., by Annette B. Natow, PhD, RD and Jo-Ann Heslin, MA, RD.