Did you know that portion sizes in America today have grown at least two to three times as large as they were 30 years ago? In other instances, such as coffee and movie popcorn, the sizes have grown to four to five times are large - and Americans are exhibiting an inability to exercise portion control.
Portion control depends upon the visual presentation
While there are many factors causing obesity in America, the lack of portion control is certainly a strong contributor. In fact, scientific research from the National Center for Chronic Disease Prevention has found that the amount of food people eat is strongly dependent upon the size of the serving - not upon how full or hungry the individual feels. In other words, you will naturally eat more when you are presented with a larger portion.
For example, in a study conducted published by the American Journal of Clinical Nutrition, the average individual will consume 30% more calories of the same food offered on a larger plate. Only 50% of individuals would even notice a difference in the portion size - which means that eating healthy portions becomes much more difficult.
What entails eating healthy portions?
A large contributor to weight issues is an inability to accurately judge your size portions, and thus, have limited portion control. Most people cannot ascertain the difference in portion size and simply eat what is placed on the platter in front of them. However, by simply monitoring and exhibiting portion control, you exercise moderation in your calorie intake - which leads to healthier weights.
It becomes easier to calculate the appropriate portion control when you can visualize the right size. Use this guide provided by the National Heart, Lung, and Blood Institute regarding eating healthy portions:
Meat: One healthy portion of meat, fish, and poultry consists of 3 ounces, which is approximately one deck of cards.
Vegetables and Fruit: One healthy portion is equivalent to one cup, or the size of a baseball.
Grains: One serving of mashed potatoes, rice, or any other starch is about 1/2 to 2/3 of a cup, or about the size you can fit into your cupped palm.
Beverages: One serving of coffee or soda is 8 ounces, enough to fill a small, typical coffee mug. When you consume a 20 ounce bottle of soda, you are actually taking in almost three servings - which is typically about two servings too many, particularly when your body has to process all those carbohydrates and sugars.
The weight of portion control
Moderation doesn't mean you have to give up the salty or sweet foods you enjoy. Instead, eating in moderation is an inclusive way to eat because it doesn't require you to give up anything. For example, if you have a sweet tooth, you can indulge in dessert once a week. Research shows that tapping into your cravings in moderation helps keep you on track, instead of depriving yourself completing and then giving into major binges.
Eating healthy portions is the key to moderation - never too much, but within accurate serving sizes. You will find that if you're eating healthy portions in moderation, you won't be hungry because the food will work together with your body correctly. If you don't want to go on a diet, eating in moderation with portion control may be the key for weight loss success.
Author Resource:-
By Drake Mcall, sponsored by HealthLife.com. HealthLife provides information about eating healthy portions, portion control, weight loss, fitness, motivation, dating, personal development and other health information to help you live a better, healthier life.
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