Portion
Sizes: Do they
influence how much we eat?
Portion size is one of the areas that seem to be important
in the rising prevalence of overweight and obesity in the U.S.
About 65% of adults are either obese or overweight in the U.S.
About 30% of children are either overweight or
at-risk-of-becoming overweight. Obesity is a key risk factor
for the development of many chronic diseases including heart
disease and type 2 diabetes.
Analysis of food intake from 1977 until 1996 indicates that
portion sizes have increased especially for fast-food meals
and food eaten inside the home for individuals 2 years of age
and older.
Research has shown that when people are served larger
portions that larger amounts are eaten. This has been
demonstrated both for children and adults.
One study found that 3 year olds were more resistant to
eating larger portions (when served larger amounts) than 5
year olds. So learning to eat large amounts seems to be a
learned response to the environmental stimulus of large
portion sizes. Larger portions result in a greater calorie
intake. Unless matched by increased physical activity the
extra calories will result in weight gain.
Parents as a Role
Model
·
Remember that it is the parent’s role to
determine the types of food served but the child’s role to
determine how much they eat.
·
Parents serve as role models to children for the
types and amounts of foods eaten.
·
Serve appropriate size portions for the age and
activity level of each family member.
Family Meals
·
Plan and prepare meals at home and offer one or
two vegetables and a fruit serving with each noon and evening
meal. Fruits and
vegetables are relatively low in calories and the portion size
is not as important to help control overall caloric intake.
·
Plant and grow a family garden to encourage
children to like and eat fruits and vegetables that taste
good. It is hard
for children to not eat a vegetable that they helped plant and
harvest.
·
Have children be involved in all aspects of the
selection and preparation of food to help learn skills needed
to ensure healthy eating for a lifetime.
·
Serve only milk or water with meals.
Limit commercially sweetened beverages including soda
pop, sports drinks, fruit drinks (as opposed to fruit juice)
for occasional use only. Serve 100 percent juice once per day.
Convenience-foods
and Fast-food
·
Limit the frequency and availability of foods
providing primarily calories with few other nutrients such as
pre-packaged sweet and salty snacks. Read nutrition labels to
determine the calories/portion.
·
At fast food restaurants ask for a nutrition
brochure of the products served. Make informed decisions.
Select smaller size sandwiches or entrees and
beverages. The
“value meal” may be a saving to your wallet but not to
your waistline or your health.
Carry along
fruit or cut-up raw vegetables to help add nutrients and
satiety to fast-food meals.
References:
Ogden CL et al .JAMA 2002;288:1728-1732.
Flegal KM et al. JAMA 2002;288:1723-1727.
Nielson SJ & Popkin BM. JAMA 2003;289:450-453.
Rolls BJ et al. J Am Diet Assoc 2000;100(2): 232-234.
Rolls BJ et al. Am J Clin Nutr 2002;76:1207-1213.
Prepared By:
Jane U. Edwards, Ph.D.,LRD, NDSU Extension Specialist
Nutrition and Health, Dept Health, Nutrition, and Exercise
Sciences, Fargo, ND. jedwards@ndsuext.nodak.edu
October 2003
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