Correcting Portion Distortion to Reduce Intake

Do you and your family really know the amount of food that you are putting on your plate during meals? Many people have no idea what the serving size is of the food they are eating, let alone how many serving sizes they are getting just on their first plate of food.

Portion distortion, the increase in size and calorie count of a serving of food, is a real thing that many struggle with and probably do not even realize. Most restaurants and fast food places are not helping either. Anyone that eats out or frequently eats on the run have possibly noticed the amount of food given has gotten larger. It is almost enough food for two people. Body weight and waistlines have increased with the increase of portion size.

When eating out with family or friends, share a meal with someone else. If you decide not to share a meal, eat half and take the rest home. Order an appetizer or a kid’s portion to control food served.

Don’t eat when distracted. Skip the TV, computer, tablet, and smartphone screens and focus on the food. We pay more attention to serving sizes and don’t eat everything in sight when there are no distractions.

Use smaller plates and pace yourself. On a bigger plate, using correct portion sizes may look like it is not enough food but if you place the same amount on a smaller plate, it will look full. Pace yourself by pausing between bites, set your fork down after each bite. This gives the body time to tell you when it is full.

I am sure most are asking by now… “But how do I know how much the serving size is?” The answer is by learning how to read nutrition labels and by being able to visualize the serving size with your hand. Mindfully loading your plate helps a lot.

Look at the food label. At the top of the label it shows the amount of serving sizes per package and the recommended serving size to consume. The rest of the information, like the calories and fat is based on the single serving NOT for the entire package. If the serving size is a half-cup and one cup is consumed you are getting twice the calories, fat, and other nutrients listed on the label.

The big question remains: how to consume the best serving size for you. All that is needed is your hand. For example, the recommended serving size for meat is approximately 3oz about the size of your palm. Use one fist when getting a serving of milk or yogurt, cooked vegetables, potatoes, corn, dry cereal, peaches, or an apple. For foods like cooked pasta or rice, bread, and rolls the serving size is about one cupped hand. When looking for a recommended serving of oils, butter, nuts, avocado, and seeds just look at the length of your thumb.