Did you realize that portion sizes in the United States have at least doubled in the past 20 years? It’s true! If you look at the size of many of the things we eat, you’ll see that over time, we’ve been eating larger and larger portions. Think about the size of a cookie or muffin now versus 20 years ago. Or how about the size of a plate in a restaurant? We are part of a bigger is better society now but our bodies still only need the same amount of calories. What we’ve seen happen as food portions increase is an increase in the size of our waistlines as well as an increase in obesity rates.
The good news is that it’s easy to learn how much a portion size should be. This simple guide shows you how to use your hand to estimate what a single serving size looks like.
How can you get portion distortion under control? By eating a diet that is mostly plant-based with a variety of fruits and vegetables, you’ll be consuming healthy portions that provide your body with plenty of the nutrients that it needs. Because it’s hard to over eat fruits and veggies, loading your diet with them can really be beneficial in keeping portion sizes in check. For items that are boxed or contain a nutrition label, be sure to read what a portion size really looks like. Many of these items have very small portion sizes in order to make them appear healthier with lower calories and fat content. Sticking with real foods and using this guideline to eyeball portion sizes will help you keep portion sizes under control.
Do you struggle with proper portion sizes? What tips do you have to help others avoid portion distortion?