American adults are, on average 26lbs heavier today than they were 60 years ago. I don’t have the data on Canadians available, but with the obesity statistics climbing every year, we’re unlikely to be very far behind. While much of this trend can be directly attributed to the types of foods we’re now eating (more solid fats and added sugars, aka SOFAS), the rest is undoubtedly a result of the quantity of food now being consumed. Portion sizes are officially out of control. Take a look at this graphic recently put together by the Center for Disease Control in the US:
While restaurant portions are indeed a significant problem, given that eating out and ordering in has gone from being an occasional treat to regular occurrence in many households, this trend towards over-consumption has migrated into home-cooked meals as well. We’re surrounded by food advertisements, countless images of plates filled with food, almost overflowing. A single-serve of Coca-Cola has gone from 6.5oz to 10oz, with the 12oz can now being standard. Even our local coffee shops are falling all over each other in the race to offer bigger and bigger portions, such that now a standard 8oz drink is labelled extra small (yes, I’m looking at you Tim’s!), so that we are subtly encouraged to consume more. (“Extra small?” That’s the kid’s size, right?) Is it any wonder that we’ve lost perspective on what a proper portion size is?
Our plate sizes don’t help matters, either. I went shopping for plates several months back and realized that it was nearly impossible to find standard 9″ dinner plates, like the ones I grew up with. Nowadays, they’re all far bigger. Why is this important? Because we like the look of a full plate. Much of what we do is because of some psychological appeal, not rational thinking. A plate that has lots of empty space on it makes us think that we are not getting enough food, and are likely to be hungry at the end of the meal. However, that same meal on a smaller plate looks plentiful and satisfying.
Don’t agree? If you’ve ever gone to a fancy restaurant where the plates are really big, but the food only takes up a small spot in the centre, odds are your first thought was “that’s all? Geez, I’m still going to be hungry after this.” However, more likely than not, you were comfortably satisfied by the end of the meal. Not overfull, but not hungry either. It simply goes to show that if we have more food on the plate, we’ll eat more, whether we need it or not.
I frequently tell my clients wishing to lose weight that the first thing they need to do is reduce their portion sizes. Not by measuring out their food, but simply by choosing a smaller plate, or mentally making their plate smaller by putting food only on the portion within the decorative rim. Without fail, they realize that they can eat less and not be hungry afterward, and the weight comes off effortlessly.
Just for fun, I’ve included the portion size quiz provided by the CDC. I hope you enjoy it!
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