Each of us is responsible
for how much we eat, but research suggests that cultural and social norms
can make it hard to choose appropriate portion sizes. Just in time for the
holiday season, the November 2007 issue of Harvard Women's Health Watch
looks into how misperceptions about portions can affect calorie intake.
Harvard Women's Health Watch notes that we tend to treat portions as
equivalent to nutritional servings. A serving is a specific quantity of
food designated on the basis of nutritional need. However, a portion--the
amount you actually get on your plate, in the package, or at the
counter--is often much bigger. We don't always read the Nutrition Facts
label, and may end up eating two or three servings' worth. Studies suggest
that we might be satisfied with smaller portions if bigger ones weren't so
easily available. Other research has shown that the more plentiful the
food, the more we eat.
The Harvard Women's Health Watch offers some tips for keeping portions
in proportion:
-- Train your eye: Measure out servings (not portions) of the food you
commonly eat so you know what a single serving looks like.
-- Change your tableware: Use a smaller bowl or a mug for cereal and a
smaller plate at dinner.
-- Control portions at home: To discourage second helpings, serve food in
the kitchen and take it to the table on plates.
-- Eat at regular intervals throughout the day: If you wait until you're
hungry, you're more likely to overindulge at the next meal.
Control portions while eating out: Avoid buffets and salad bars.
Instead of a dinner, order a low-fat appetizer and a large salad with
dressing on the side.
Harvard Women's Health Watch
Harvard Women's Health Watch