People wonder why they're gaining weight. Americans are concentrating too much on cutting fat, or relying on fad diets that cut intake but lower the metabolism. Studies reveal that these strategies fail to address the issue of total calories consumed, as well as overall good nutrition.
Experts say that understanding the concept of standard serving sizes is essential to good nutrition and weight maintenance. Standardized serving sizes help consumers, health professionals, and food manufacturers find a common language.
Although serving sizes are "standardized," individual portion sizes will vary, because people have different caloric requirements. Portion size also depends on a person's specific weight management goals and health needs.
The problems of obesity and lack of nutrition awareness also seem to have a societal and cultural component. Take a look at fast food restaurants. Most of these restaurants offer "super-size" or "value" meals, which often contain an entire day's worth of calories and fat. In addition, full service restaurants offer large portions to provide value to customers in a competitive environment. Similarly, with today’ hectic pace and more women in the workforce, it is easier for many to grab ready-made or easy to prepare foods like pasta that contain more carbs.
Statistics from the U.S. Department of Agriculture reveal that Americans' total daily caloric intakes have risen by 148 calories per day since 1980. This amount adds an extra 15 pounds to weight every year.
Interestingly, the same studies show that the amount of fat in the average American diet has decreased from 40 percent of total calories to 33 percent during the same period. So although calories from fat have decreased -- at nine calories per gram of fat versus only four for a gram of carbohydrate or protein -- Americans have more than made up for their lower fat intakes with larger portion sizes of other types of foods. Larger portion sizes equal more calories. And more calories lead to weight gain, regardless of the source of the calories -- fat, protein, or carbohydrate.
Fat provides a feeling of fullness, which can help some people avoid eating to excess. By cutting fat out of their diets, people may lose this signal to stop eating. In addition, many "low-fat" and "no fat" foods can be just as high in calories compared to the regular versions as fat is replaced with sugars or high calorie sweeteners to beef up flavor.
Use These Portion Guides
What's a portion size? According to the American Dietetic Association, you can use the following "models" to approximate portion sizes:
- One deck of playing cards equals one serving (three ounces) of meat, poultry, or fish (can also use the palm of a woman's hand or a computer mouse).
- Half a baseball equals one serving (one-half cup) of fruit, vegetables, pasta, or rice (can also use a small fist).
- Your thumb equals one serving (one ounce) of cheese.
- A small hand holding a tennis ball equals one serving (one cup) of yogurt or chopped fresh greens.
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