Portion Distortion

Food and beverage portions have been growing steadily for the last 30 years. Portion Distortion is a term that describes our distorted ideas of what an appropriate portion actually is. If you trusted some popular restaurants, you may think that a portion of meat is 7 ounces, a portion of potatoes is 1 cup, and a portion of juice is 8 ounces, while actual recommended serving sizes are half that!
 
What’s wrong with large portions? Having too much food in front of us encourages us to eat and drink too much, usually much more than we need to stay healthy. Americans gain 1-2 pounds per year on average (with some gaining much more), meaning 10-20 pounds of extra weight in just 10 years, increasing one’s risk of diabetes, heart disease, some cancers, and digestive issues. Why would you want to put up with these if you can prevent them?
 
The first recommendations I make to my clients is to eat smaller portions. It’s easier than counting calories and more practical than giving up their favorite foods.

• To start, use the smallest plates, bowls and cups in the house. For example, use a 9-inch salad plate for lunch and dinner; this will make even small portions look big.
• Next, serve yourself a palm-sized share of each food group, or start with just one cup of soup, chili or casseroles. Eat this slowly and mindfully, then sit back and decide if you want more. Chances are, you’ve had enough.
• If you do serve yourself too much or go back for seconds, leave some food on the plate. It will feel good to know you had control over the food, not the other way around.
• Lastly, measure or weigh your food, using food labels and food apps to guide you in taking the correct serving size. A serving size is what’s recommended, vs. a portion size that is simply what you choose to eat.

 
JUST ONE THING: For the next one to two weeks, pay attention to what a correct serving size looks like and you won’t have to weigh or measure forever. Enjoying just the right amount will be second nature.