We all know that typical portion sizes in restaurants have increased significantly over the past few decades. Add to that the fact that people don’t really know how much food they should be eating and you have yourself a recipe for diet disaster. A recent report by the Center for Science in the Public Interest (CSPI) published in the September issue of Nutrition Action finds that even what would be considered a “regular” portion at many popular chain restaurants is actually 2-3 times bigger than what the government defines as healthy.
Let’s look at a few examples. A dinner size serving of capellini pomodoro at the Olive Garden is about 3 ½ cups. The FDA defines a serving of pasta as 1 cup or about 200 calories (and that’s without the sauce). The FDA says a bagel should be about 2 ounces; but popular chains like Panera Bread and Einstein Brothers serve bagels that are on average 4 ounces and 300 calories. Keep in mind, when calories double or triple so does everything else, including things like sodium and artery clogging fat. There’s no question that super-sized portions are contributing to the nations ever expanding waistline.
Most people don’t really seem to have a problem with these larger than life portions because on some level they think they’re getting a good deal. But the price of such overabundance can be high. It’s obvious that people who consistently overeat will become overweight, but they’re also at risk of developing medical issues like type 2 diabetes, high cholesterol, high blood pressure, breathing and sleeping problems, bone and joint problems and even depression. People who overeat are also at greater risk for heart disease, heart failure, and stroke later in life.
What is a weight conscious consumer to do? Your best bet is to learn what a recommended serving size looks like, so you can "eyeball" your meals and have an idea of how many servings each meal provides. To learn more check out this video from USA Today where registered dietitian Edith Howard Hogan gives some nice visuals on what a recommended portion size should look like. Learning how to estimate a healthy portion can really help you navigate this super-sized world!
- Lauren
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Labels: healthy eating, Lauren
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I am all about portion control & the right size, not what is going out there in the restaurants! CRAZY!