Healthy Weight Tips: Supersizing Doesn’t Lead to a “Super” Size

How big of a gulp do you have to take to finally feel satisfied? Americans consume 530 calories more per day than they did in 1970. To burn off these extra calories, you would need to walk an extra two hours a day. As we grow older, our body needs fewer calories to keep us going. However, our insatiable appetites and increased portions have left Americans nine pounds heavier on average than we were two decades ago.

Although we eat similar foods, America’s obesity rate is three times that of European countries. European portion sizes are much smaller. For example, in the UK, an order of French fries is 5.5oz and in the US it is 7oz. If you were to go out for a steak in the UK you would receive 8oz of steak, but in the US a whopping 20oz serving is average.

In the mid-1990’s, the restaurant industry standard size plate was 10 ½ inches. The plate size has now increased to 12 ½ inches and in some restaurants as big as 15-5/8 inches. Portion sizes have been growing because food has become one of the least expensive aspects of running a food service establishment.

Portions have increased in both the food and beverage industries. In 1976 the first “Big Gulp” was introduced by the 7 Eleven chain. At that time, the “Big Gulp” was 32oz. Over time the 44oz “Super Big Gulp” (587 calories) and the 64oz “Double Gulp” (853 calories) were both introduced. To put ounces into perspective, the average human bladder has capacity for only 13.5oz.

Unfortunately people are learning these increased portion sizes from fast food chains and restaurants and bringing them home.

Here are some helpful tips to avoid super sizing in your household.

1. Check your plate size at home. You can fool your eyes and your stomach by decreasing the plate size.
2. Refer to the food guide pyramid for some examples of portion sizes.
3. Spend a couple of days measuring and/or weighing your portions to become familiar with calorie content and appropriate amounts.
4. Eat about 5 -½ cup servings of fruits and vegetables each day. The more colorful, the better.
5. When you get home from grocery shopping portion out your meats and fish into individual servings before freezing; this way you're less likely to eat more than one serving at a time.
6. At dinnertime, serve meals onto individual plates in the kitchen rather than bringing platters and bowls to the table for self-service. By leaving remaining food in the kitchen you may not be tempted to take seconds.
7. Read all food labels and check for serving size. By knowing how much of a packaged food amounts to one serving you can set limits on how much you eat.