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As food portions increase so does our waist line

By Matt MacLeod

Over the past few years people are continuing to have a harder time losing weight. Much of this has been influenced, by the super size mentally we have adopted while eating out. Have you noticed that over the past several years, food serving sizes continue to get larger and larger? Restaurants serve much greater portions of food or else they would be perceived as short changing the customer. Is it any wonder that the majority of people consume more calories than they believe? It is people’s perception that has changed as to what a correct portion should be.

In addition, it is interesting to note that more than ¾ of all Americans now believe that it is specific foods they eat, rather than the amount of calories they consume, according to the American Institute for Cancer Research. According to Melanie Polk, director of Nutrition Education, people keep eating more and more and wondering why they are getting fatter. She stresses that Americans have become fixated on cutting fat, or utilizing diets flawed through limiting carbohydrates, sugar, and micro/ macro nutrients, while avoiding the true issue of total caloric reduction.

A complete education as to what standard serving sizes are is paramount in healthy nutrition. Following guidelines of accurate portion size is necessary to provide a global standard between individuals, food production companies, and nutritionists. Not to misunderstand that while serving sizes are constant, peoples individual portions will vary slightly due to individual caloric requirements. Larger, more active individuals will require larger amounts of calories, where as smaller more sedentary people will require much less.

In today’s society where fast food restaurants are rampant, phrases such as “super size it” have become the norm. Single meals like this, many times reach a full day’s requirements, but are found void of necessary nutrients. In the past 20 years American’s total daily caloric intake has risen nearly 150 calories per day. This results in the accumulation in 15 pounds extra every year. Yet the amount of fat has decreased nearly 7% according to the USDA.

Ultimately this is showing us that while amounts of fat consumed has definitely decreased, Americans are still consuming massive quantities of food from other sources. Increased portion sizes directly equates to increased calorie consumption, regards the source, i.e. fat, protein, or carbohydrates. Also interestingly noted is that satiety, or feeling of fullness, seems to be noted as well. Fat has been shown to create a filling effect in the stomach. Yet with the introduction of more fat free foods, fat may have been reduced, but in almost all cases sugar is added. This causes insulin levels to rise and fall more often, increasing the storage of body fat.

Included below are some tips and tricks that will help you to determine and help portion your own food servings.

At Home:

At Restaurants:

About the Author:

Matt MacLeod is a certified personal trainer and martial artist located in Atlanta, GA. His website is www.BodyDynamic.org