The amount of food you eat is just as important to your good health as what you eat. It only takes an extra 100 calories per day to add up to ten extra pounds of weight gain per year which can lead to conditions such as obesity, diabetes and heart disease.
This trend towards larger portion sizes began in the 1980’s and has continued to this day. Results from an 18-month study reveal that 96% of main dishes sold at top chain eateries in the United States exceed daily limits for calories, fat, saturated fat, and sodium. Thirty years ago a typical cheeseburger had 330 calories but in today’s world it’s closer to 590 calories. The French fries you would’ve ordered thirty years ago were a 2.4 ounce handful totaling 210 calories. Today a standard order packs over 600 calories with enough servings to feed a total of five individuals!
Simple tips to help you watch your portion sizes:
- When eating out, ask for a take home container when your meal arrives. Put half of your meal in the container and use the leftovers for lunch the next day.
- If your food item comes in a large container or bag, portion out the recommended serving size found on the label, and put the rest away
- Don’t order anything that’s been “supersized.”
- In restaurants, order an appetizer instead of an entrée or split your entrée with a friend.
- Order a medium pizza instead of a large. Everyone gets the same number of slices as before, they’re just smaller.
- Select single-serve portions for snacks and desserts.
- At home, use a kitchen scale to weigh your food portions and take the guesswork out of it.
In good health.