Haven't you notice, that the size of dinner plates, muffin cake tin, and pizza pans have grown? Cars have larger cup containers to put up the drinks large sizes stores sell. As the whole thing gets bigger, bigger starts to seems like the norm, altering how we think about a portion size or the "right" quantity. One study shows that the modern serving sizes of popular foods added an extra 50 to 150 calories. While that might not sound good, an extra 100 calories per day can add on an extra 10 pounds of weight in a year! It's tough to abstain big appetite at home, too.
Some meals look as if an "average" serving can shockingly add up to a whole day's worth of calories. A large French fries can contain approximately 1,000 calories. Add a hamburger on the side and an extra-large soda to finish up, and you're getting whopping 2,000 calories in one sitting. And this isn't odd at all. A study published in 2012 found that 96 percent of fast food meals exceed USDA approvals for fat, salt, and overall calories.
Read forward for some tips on how to judge proper portion sizes, keep servings in check even with big plates of food.
Learn To Read Food Labels
Mind the number of servings labeled on the package, then look for calorie and fat content per serving. One best example, the label on a large muffin specifies that one serving has 250 calories and 10 grams of fat, and the muffin covers two servings, then you'll be eating 500 calories and 20 grams of fat from that muffin. Make sense?
Compare Marketplace Portions To Recommended Serving Sizes
If you eat in a marketplace, the portion is somehow different, compare to its sizes to what's suggested by the USDA. For example, a standard bagel is two ounces and sums as two servings from the bread/cereal/grain food cluster. A marketplace bagel weighs almost six ounces and counts as six servings. A pasta feast from your preferred restaurant might add up to six or more servings of grains as well. If you eat a 12-ounce piece of meat, you're digesting three ounces more than your whole days' reference!
Repackage Supersize Bags
Supersize bags are cost-effective, but they can also boost you to overeat. If you buy huge bags of chips or crisps, for example, repackage it into smaller containers.
Share A Meal
Order an appetizer and divided it to one main course when you go out for a group. Share one large order of fries with everyone at your table. You may also try to have one dessert and ask for extra forks and share. Up to four people can enjoy a few bites of a dessert and it's probably just the right amount for everyone.
Eat Half Or Less
Sharing a meal is a virtue, eat half of what's in front of you and take the rest home or give the meal to others (giving it to less-fortunate acts good Samaritan.)
Use A Smaller Plate
At home, serve your meals on small plates. Your plate will look jam-packed, but you'll be eating less. But...
Slow Down And Skip Second Helpings
Eat one satisfying serving and don't go back for second round. Give yourself time to digest, then serve yourself set of food if you are still hungry.
Not sure what a serving size should be? Learn how of portion size orders by using hand symbols for portions. This might help you to understand more about servings, calories and more.
