Guest guest Posted June 9, 2004 Report Share Posted June 9, 2004 > > Size does matter > You don't have to eat as much as you think > By Ryckman > > Big portions create big people, and Americans are getting fatter every > minute. And fat kills: In 2000, obesity was second only to heart disease > when it came to death. > > We are what we eat -- and we're eating a whole lot more than we think. > > Americans eat portions that are 25 percent bigger than those consumed by > the > French, according to University of Pennsylvania psychology professor > Rozin, whose findings were published in the journal Psychological Science. > > Our chocolate bars are 41 percent bigger, our soft drinks are 50 percent > bigger, our hot dogs are 63 percent bigger and our yogurt servings are 82 > percent bigger. > All of which, the researchers say, might explain why there are three times > as many obese people in this country as there are in France, even though > the > French eat far richer, fattier food. > > Bigger is definitely not better when it comes to weight control, but the > size of American portions isn't the only problem, says Wansink, a > University of Illinois professor and director of the school's Food and > Brand > Lab. > > Part of the problem is portion distortion: We eat much more than we think > we > eat, and Wansink has the studies to prove it. > > He and his band of researchers went to Chicago movie theaters and randomly > passed out either medium or giant buckets of popcorn. The people with the > big buckets pigged down 50 percent more, but both groups estimated they ate > about the same number of ounces and calories. > > " The people with the huge, huge, huge buckets thought they had eaten about > 20 more calories, when in reality they had eaten 280 more, " Wansink said. > " It's really a visual illusion. When people look at a large container, > whatever's inside looks like relatively less. You're essentially looking at > a much larger amount than you think you are. > > " We did experiments in French restaurants where we varied the size of the > plates, " Wansink said. " Half the people were given food on very nice small > plates, or really, really large plates. The amount of food didn't change at > all. Then we asked people how full they were and how satisfied they were > with how much food they were given. " > > The results: People with smaller plates felt fuller and more satisfied with > how much food they were given. " They thought it was a better deal, " Wansink > said. > Larger sizes suggest what the professor calls a " consumption norm, " which > is > essentially the amount you believe it's typical to eat. " In a subtle way, a > large container suggests it's OK to take a large amount, " Wansink said. > > " What is really interesting is that we tend to read the boxes and go by > their serving size instead of the USDA recommendations, " said Bright, > Nutrition Outreach Instructor at the WVUExtension Office in Preston County. > " The current food pyramid is based on the USDA sizes. So even though a can > of vegetables may have 3 cups in the can, and the label may show the > serving > size as 1 cup. USDA says the serving is 1/2 cup. Of course having the extra > 1/2 cup of vegetables is not a bad thing, just be aware that you are eating > 2 servings. " > > It comes down to the American concept of added value in food, says > registered dietitian Lee Chin. " In Europe, added value means it's > presented beautifully, that it has a more intense flavor. In our country, > added value just means bigger. " > > More is just more, Chin says, and it's up to parents to teach kids that the > clean-plate club isn't always the way to go. But first, they have to > convince themselves, which means rejecting one of the most fundamental > themes of baby-boomer childhood. > > " My friends' mothers would say, 'Clean your plate, people are starving in > Europe,' " Chin said. " My mother would say, 'Clean your plate, your cousins > are starving in China.' " > > Chin has no starving cousins in China anymore. " They're all in this > country, " she said, " gaining weight. " > > A single serving should be a lot smaller than you think. The USDA's > recommended daily servings might sound like a ton of food, but consider > what > constitutes a serving: > > * Bagel -- Hockey-puck size, or half of one from a bagel shop > > * 3 ounces chicken, fish or beef -- The size of a deck of cards, bar of > soap, or audiocassette tape; if the meat is flattened it's the size of your > checkbook cover. > > * 1 ounce cheese -- Four dice or pair of dominos > > * Medium apple or orange -- Size of a baseball or tennis ball > > * 1 cup of vegetables -- Fist-size > > * 1/2 cup cooked pasta or rice -- tennis ball or small computer mouse > > * 1 teaspoon butter or margarine -- tip of your thumb > > * 1 cup dry cereal -- large handful > > * 1/4 cup of nuts or bite size candy -- one layer on your open hand > > * 1/4 cup of dried fruit -- golf ball > > * muffin or dinner roll (1 to 2 ounces) -- size of a plum > > * 2 tablespoons of peanut butter -- size of your thumb (tip of thumb is 1 > tablespoon) or 2 tablespoons is a large marshmallow > > * Average length of your pinkie finger is 2 inches --serving size of > brownies, cakes and cookies > > * four small cookies -- four poker chips > > USDA Food Guide Pyramid includes the following recommended daily servings > for each food group: > > * Six to 11 servings of bread, cereal, rice and pasta > > * Three to five servings of vegetables > > * Two to four servings of fruit > > * Two to three servings of milk, yogurt or cheese > > * Two to three servings of meat, poultry, fish, legumes, eggs and nuts > > Portion/weight control tips > > * " We do not have to give up our favorite foods, just cut back on the > quantity. Most of us when we go out really could either take half of it > home > or share with someone, " said Bright, Nutrition Outreach Instructor at > the WVUExtension Office in Preston County. > > * If you buy vast quantities of food from places that sell in bulk, your > family will eat less if you divide the giant sacks into smaller bags. > > * Make temptations inconvenient: Put the cheesecake in the freezer so it's > a > hassle to thaw it. Keep cookies off the counter. Don't keep treats on your > desk at work. > > * Put tiny portions on tiny plates. Less will look like more. > > * At mealtimes, serve pre-portioned plates to everyone and keep any > leftovers on the stove. > > * Eat slowly. > > > > > Quote Link to comment Share on other sites More sharing options...
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