Tammy’s Tidbits – Topic 2

In 2010, a study was published in the International Journal of Obesity (yes, sadly there is a whole scientific journal dedicated to obesity) on the steadily increasing dinner plate size over the last 1000 years. I’m sure we’re all too aware that our portion sizes are not what they were even a decade ago but after studying 52 different Last Supper paintings throughout the ages; comparing plate sizes; and measuring portion sizes, the results may astound you. Today’s average dinner plate is 66% larger indicating that meal portions have grown that much too! In fact, our dinner plates are TOO BIG to fit in a standard 1960’s dish cupboard. Chew on that for a minute. Restaurants have also increased portion sizes too. Another BIG (no pun intended) difference between society now and even a few decades ago is the amount of daily physical activity we get. The majority of occupations today require hours on end of sitting. In the past, manual labor was more predominant along with the fact that people walked more in general. We are a fast food society in more ways than one. So today’s Tidbits are all about Portion Control.

1.  Dinner Plate: Swap out your regular dinner plate for the lunch or sandwich plate  (this is truer to the serving size your body needs). It’s basic human nature to want to fill our plate (regardless of size) so go ahead and fill the smaller plate and psychologically you’ll feel fuller too.

2.  Four Quadrants: On that smaller plate, imagine that it is divided into 4 equal quadrants. In one quadrant or ¼ is your ideal portion of protein, the second quadrant or ¼ is your carbs, and the last two quadrants or ½ of your plate is veggies and/or fruits. This ensures the appropriate serving sizes of the major food groups.

3.  Dining Out/Ordering In:  Because you can’t control the amount of food you get at a restaurant – prevent yourself from inadvertently overeating. Consider ordering from the lunch menu, as the portions (and prices) tend to be less. Share an entrée with someone else especially if you are planning on having an appetizer. No one to share with?  Ask the waiter to bring out a box with your meal and immediately put half into the take home container – or better yet – have them box half the meal for you before they serve it.

With just a few small, easy changes, you can prevent overeating as well as effortlessly ensure that your getting balanced and appropriately sized meals.