Posted on: March 23, 2007
Avoid Portion Distortion
Only a half a cup of ice cream is one. A quarter cup of raisins is one, too. And butter? One is only a single tablespoon. Find out why serving size matters most
By Chad Rubel
CTW Features
A deck of cards, the size of your fist – these mental images have been drilled into our heads. These are the sizes of what out servings should be, but way too often, they fall short of reality.
“How much you eat is more important than what you eat,” says Dr. Lisa Young, an adjunct professor of nutrition and food studies at New York University and author of “The Portion Teller” (Morgan Road Books, 2005).
A turkey sandwich can be a healthy item, but, as Young points out, “you have to look at how much mayonnaise they use, and how big the roll is.”
The deck of cards is the symbol for a serving of meat, fish or poultry the size of the palm of your hand, not counting the fingers. The McDonald’s Quarter Pounder fits that requirement, but with pressure from other restaurants, the company is experimenting with a 1/3-pound burger, a 1.3-oz. increase over the 4-oz. size. In many restaurants, the smallest burger is 8 ounces.
“The only way we’re going to achieve some success is have people who are providing the food to help us,” says Dr. Barbara J. Rolls, professor of nutritional sciences at Pennsylvania State University.
One example that fits into that idea is T.G.I. Friday’s new Right
Portion, Right Price menu. The menu offers a variety of smaller-portion entrees at lower prices. “This is a category issue stemming from consumer demand,” says Richard Snead, president and CEO of Carlson Restaurants Worldwide, parent of the T.G.I. Friday’s restaurants.
At home, you can determine the size of the plate and even weigh portions on a food scale. But often, when you eat out, portions are often out of proportion.
“There’s a big disconnect between what a serving is and the typical portion you get,” says Young. You might get 3 cups of pasta in a serving in a restaurant, but according to the U.S. Department of Agriculture Food Pyramid, 3 cups of pasta equals 6 servings. Add some garlic bread and croutons in your salad, and you are well within the 6-11 servings of breads and grains in just one meal.
Rolls says food labels should be easier to read by listing calories per 100 grams, a method used around the world except in the U.S. and Canada. “Foods could then be judged equally if consumers could see how they compare,” says Rolls.
“At the end of the day, it’s all about calories, and bigger portions have more calories,” says Young.