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The Skinny on Food Portion Sizes: Portion Control Tips to Prevent Weight Gain

The Skinny on Portion Sizes Bigger isn't always better, especially when it comes to portion sizes. Standard portion sizes have increased significantly over the years, making it difficult for some to keep calorie intake under control. Brought to you by: NorthShore University Health S ystem The health experts at NorthShore University HealthSystem explore portion sizes and provide portion control tips to help you navigate your way to better health. The Bigger Picture Fact: Americans are gaining weight. Check out what a difference 40 years can make. 15% of Americans were obese BMI System 1971 What is a BMI? body mass index3; estimates body fat based on height and weight 36 % of Americans were obese 2010 BMI Equation weight (Ib) x 703 height (inch)? BMI Scale <18.5 Underweight Even more shockingly, in 2010, 18.5 - 24.9 Healthy 69 % of Americans were overweight or obese 25 - 29.9 Overweight Why has our nation gained so much weight? 230 Obese Portion Sizes: Then & Now Compare today's typical portion sizes to those from 20 years ago. French Fries Chocolate Muffin Chip Cookie Then: 210 cal., 2.4 oz. Now: 610 cal., 6.9 oz. Then: 55 cal., 1.5 in. diameter Now: 275 cal., 3.5 in. diameter Then: 210 cal., 1.5 oz. Now: 500 cal., 4 oz. Bagel Cheeseburger Soda Pop Then: 140 cal., 3 in. diameter Now: 350 cal., 6 in. diameter Then: 85 cal., 6.5 oz. Now: 250 cal., 20 oz. Then: 333 calories Now: 590 calories Turkey Sandwich Spaghetti & Meatballs Coffee Then: 320 calories Then: 500 calories Then: 45 cal., 8 oz. Now: 350 cal., 16 oz. Now: 820 calories Now: 1,025 calories Why Does Size Matter? The results of a recent American Journal of Clinical Nutrition study might surprise you. Volunteers were given macaroni and cheese in either On average, volunteers ate 30 % more when given a 5-cup container but reported no increase in fullness. or a 5-cup container a 2.5-cup container Surprisingly, most volunteers didn't even realize there was a difference in portion size. Portion Control Tips With larger portions becoming the norm, what can you do to prevent weight gain? Avoid serving food family style at the dinner table. At a restaurant, box up half your meal before picking up a fork. Use small dishware at home. A Closed Fist (roughly 1 cup) is a serving of: Your Palm Size (roughly 3 oz.) An Open Handful (roughly 1 oz.) is a serving of: is a serving of: Helpful Serving Sizes Pasta Meat Nuts Rice Fish Raisins Fruit Poultry Veggies 2 Open Handfuls (roughly 1 oz.") Your Thumb (roughly 1 oz.) Your Thumb Tip (roughly 1 tsp.) When you don't have measuring cups on hand, just use your hand. is a serving of: Chips Popcorn Pretzels is a serving of: is a serving of: Oils Butter Nut butters Cheese Sugar *Snacks like chips and popcorn weigh less than nuts and dried fruit. Sources

The Skinny on Food Portion Sizes: Portion Control Tips to Prevent Weight Gain

shared by bkearney on Oct 30
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The experts at NorthShore University HealthSystem have created an infographic that puts food portion sizes into perspective. How much have portion sizes increased over the years? What does a real serv...


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