More Please

"Portion size" is a relative term. In the United States, where portions greatly outsize European counterparts, 


the sizes of meals have grown both at home and in restaurants.  Anyone who has actually measured out a half cup of ice cream knows it looks rather meager. Eyeballing a portion size is hard—unless, of course, there's a visual guide to stop you from going overboard. Think of your stomach like carry-on luggage: when something doesn't fit in your suitcase, you think more about what to put in there, and are a little more judicious about what you really need. Sure, you might ultimately opt for your bulky faux fur jacket over the ever-practical, easily folded raincoat—but at least you thought about it.In 2003, researchers at the University of Pennsylvania and CNRS in Paris attempted to explain the paradox that the French are known both for their waif-like physiques and for downing fatty bries and pastries. According to Paul Rozin, professor of psychology at Penn and lead author of a paper in the September issue of the journal Psychological Science, it's not a paradox at all—unless you consider fat content the only variable in weight gain. Despite their tendency to eat fatty food, the French often eat much smaller amounts; their serving sizes are, on average, 25 percent smaller than those in the U.S. In fact, the researchers found that "a candy bar sold in Philadelphia was 41 percent larger than the same product in Paris, a soft drink was 52 percent larger, a hot dog was 63 percent larger and a carton of yoghurt was 82 per cent larger."

Excerpt from: Take Part article by Megan Bedard titled: The Wheel of Nutrition: Keeping Portions in Check 

I recommend watching FOOD INC and Super Size me.






Proper Portions: from 
Circle of Responsibility

In the 1950s an average meal of a cheeseburger, French fries and soda pop would be about 600 calories, slightly under one third of the total calories an average person needs in one day.  If you eat that same meal today, you’re likely to consume more than 1,200 calories in one sitting - over half of your daily needs!  Why such a significant calorie difference for the same meal?  The answer: portion distortion.

Compare the difference in serving size (and calories) of some food and drinks 20 years ago versus today:

Without a doubt, larger food and drink portions significantly affect our eating habits. While common sense may tell you that you simply eat until you feel “full” regardless of how much or little you are served, in fact research studies show that when people are given more food, they tend to eat more of it, even past the point of feeling full.

Satiety (the sense of feeling “full”) is not only a result of the actual amount of food we eat but is also affected by other visual and psychological factors. For example, sometimes it’s not about how much food is on our plate but how filled the plate looks. Studies have shown that people who ate a meal that fills up a small plate reported feeling more “full” compared to those who ate the exact same meal on a large plate (it looked like less food).

Of course, satiety also depends on the food itself since some foods fill you up more than others.  Just think about how much oatmeal you can eat compared to popcorn.  In general, foods that are high in fiber (like whole grains, fresh vegetables and fruits) increase satiety.  Also, because it takes your body longer to digest and absorb protein and fat compared to refined carbohydrates (white bread, white rice), high-protein and high-fat foods keep you feeling full.     

So, what exactly are the proper portions?  How do I know what’s too much or too little?  In order to provide a frame of reference for food portions, standard serving sizes have been developed by the USDA as part of their Dietary Guidelines for Americans.  For example, one carbohydrate serving refers to one slice of bread, ½ cup of cooked rice or ½ cup of cooked pasta.  One fruit serving is one medium-size apple or banana. Proper portions of some foods are easier to visualize than others.  For example, what exactly does a three-ounce serving of meat look like?  Associating portions with common objects may help:

3 ounces = 1 deck of cards or the palm of your hand, 1 cup = 1 tennis ball, 1 ounce or 2 tablespoons = 1 golf ball.  However, it’s still hard to picture how much spinach is considered one cup.  Browse our portion gallery (from the USDA Dietary Guidelines for Americans) and see standard serving sizes for various foods including fruits, vegetables, grains, dairy, meats, nuts and beans.