Size Matters

Lots of discussion right now about the new Nutrition Labels that the FDA is working on. They haven't been changed in about 20 years, but our bodies and eating habits sure have! The new labels are supposed to reflect actual serving sizes. Do you spend a lot of time reading labels? They can be a bit confusing. Will the changes make it easier for everyone to understand? We will see. Here is a great article from NPR highlighting the big changes. In the meantime, it is good to talk about and be mindful of portion and serving size. We all know that portion sizes have increased dramatically over the years. Many of us are still active members in the Clean Plate club that our moms made us join. Being a member of this club today can be detrimental to your health.What is portion size versus serving size? Portion size is the amount of a single food item served in a single eating occasion such as a meal or snack.Think about how much we are offered every time we go out to eat or open a bag of something. Serving size is the standard unit of measuring food. How many servings are we actually consuming when we eat that plate of pasta from Pasta, Pasta, Pasta Restaurant (not a real restaurant, I hope!) Often we are eating what looks like one portion because that's what we've been served or what we serve ourselves, but it's actually 2 servings.
So what are some strategies we can use to battle the ever growing portion size?

• When eating out before you meal even hits the table ask for a to-go box. When your food arrives immediately put half(or more than half) in the box. Sometimes the server can even box it up before hand for you, if your worried about the temptation to eat all of it.
• Think about your dinner plate. Dinner plates have become a lot larger. You don't need to fill your plate. You could even try using a salad plate for your meal. You will be amazed at how much less you will eat but you will still feel full.
• Try not to sit down to the table hungry. Have some fruit, or a small salad before your meal so you want feel as tempted to overeat.
• If you are having a snack, measure out a serving size and put it in a bowl rather than eating out of the bag or box. 

These are just a few suggestions. What are some other ideas you've tried? Let me hear you friends!! If you want to test yourself take the Portion Distortion Quiz from the National Heart, Lung and Blood Institute. It is very eye opening and it's actually fun to take. Knowledge is power! Be Well Friends!!