1. Portion Distortion
Lack of physical activity, more available food, and more opportunities to eat (snacks) all contribute to our collective waistline. The one that many researchers now suspect as the biggest culprit is increased portions of food in our restaurants and on our supermarkets shelves.

2. Our National Plate Plate sizes have actually increased
Portion sizes have also increased, both in restaurants and at supermarkets
Our food environment is cheap food and lots of it! Advertising on television promotes eating and drinking caloric-rich foods. We are encouraged to “supersize”, feast, and gorge.

3. What’s Our Food Environment?
At the supermarket - food costs go down with increased size
Costs are actually higher with smaller portions
At restaurants - buffets offer lots of food at modest prices
Look at some of the changes in some common food portions!!
Our food environment is cheap food and lots of it! Advertising on television promotes eating and drinking caloric-rich foods. We are encouraged to “supersize”, feast, and gorge.
Food costs go down with increased size. Everyone thinks larger sizes give you more value for your money. We are taught to look for the cheapest item, which often come in larger sizes, for our grocery dollar. Costs are actually higher for the smaller portion. This is true at restaurants as well. Our dollars go further at the buffet, but at the cost of our collective waistlines.

4. Bagel 350 calories 3-inch diameter 140 calories Today 20 years ago
Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
350 calories
Source: National Heart, Lung and Blood Institute

5. Cheeseburger Today 20 years ago 333 Calories 590 Calories
Today's fast food cheeseburger has 590 calories. This is 257 more calories than a portion 20 years ago.
333 Calories
590 Calories
Source: National Heart, Lung and Blood Institute

6. Spaghetti and Meatballs
20 years ago
Today
Today's portion of spaghetti and meatballs has 1,025 calories. This includes 2 cups of pasta with sauce and 3 large meatballs. This is 525 more calories than a portion 20 years ago.
1 cup spaghetti with sauce
and 3 small meatballs 500 calories
1,025 calories
Source: National Heart, Lung and Blood Institute

7. French Fries 20 years ago Today 610 calories 2.4 ounces 210 calories
Today's 6.9 ounce portion of French fries has 610 calories. This is 400 more calories than a 2.4 ounce portion 20 years ago.
610 calories
2.4 ounces 210 calories
Source: National Heart, Lung and Blood Institute

8. Turkey Sandwich Today 20 years ago 820 calories 320 calories
Today's 10-inch turkey sandwich has 820 calories. This is 500 calories more than a portion 20 years ago.
820 calories
320 calories
Source: National Heart, Lung and Blood Institute

9. We tend to eat what is in front of us!
Portion Distortion
We tend to eat what is in front of us!
Research also shows that we tend to eat what is in front of us, regardless of the amount. If what is there is a larger meal, we will eat most of it. Contrary to popular belief we don’t usually eat less during the rest of the day. In short, larger portions always mean more calories, and more calories with less physical activity mean more weight gain.

10. Pick Your Portions
1 serving meat - size of your palm (woman) or the size of a deck of cards
1 serving fruit - size of a tennis ball
1 serving vegetables - one ice cream scoop
baked potato - size of a bar of soap
1 cup pasta - size of your fist
½ cup rice - size of a cupcake wrapper
½ bagel, biscuit - size of 6 ounce can of tuna
1 muffin - size of a standard light bulb
1 teaspoon - size of a quarter, thumb tip
2 tablespoons - size of 2 tea bags
It is cumbersome to carry measuring spoons and cups when you are at a friend’s house, a restaurant, or potluck. Here are some easy ways of thinking about what portions you are putting on your plate. Remember how to divide the plate up with salad, vegetables, and meat portions as well.
You may find that eating at home more often is helpful, especially when you consider portion sizes at most restaurants!

11. Monster Burger 1,420 calories 107 grams of fat
And portions just keep getting bigger as consumers demand more “value”.
1,420 calories 107 grams of fat

12. How Do Your Portions Measure Up?
Ask group to discuss what they have learned about portions since beginning WTRS.

13. Janet Tietyen Mullins, Ph.D., R.D., L.D.
Mention or display of a trademark, propriety product, or firm in text or graphics does not constitute an endorsement and does not imply approval to the exclusion of other suitable products or firms.
Stock images by 123rf.com
Janet Tietyen Mullins, Ph.D., R.D., L.D.
Extension Specialist for Food and Nutrition, Professor
Department of Dietetics and Human Nutrition
School of Human Environmental Sciences
May 2008, October 2016
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