Looks Can Be Deceiving
In a world of Biggie Size and Supersize meals, it can be very easy to forget what a “normal” serving size really is, or should be. In a recent issue of Glamour magazine, they set out to re-educate us about what we really should be plating up.
For example, a portion of steak is 3 ounces. It only sounds small when you compare it to a restaurant serving that is usually three times that!
They found that french fries are one of the most common vegetables that women tend to eat. A serving size is about 20 fries … a small order from your favorite fast food chain is 50!
Most of us consider a “portion” to be whatever amount of food is sitting in front of us - even if it’s a bagel the size of Rhode Island. Women have no concept of what a reasonable serving size is anymore,” says Marion Nestle, Ph.D., professor of nutrition at New York University and author of What to Eat. That’s understandable when restaurants and food manufacturers keep inflating everything: Steak and cookie sizes have shot up by 224 and 700 percent, respectively, compared to 30 years ago, and burgers and sodas are now two to five times larger, Nestle’s research shows.
How much should you eat? The USDA says a 25-year-old woman needs two servings of fruit a day, two-and-a-half of veggies, two of meat, fish or beans, six of grains and three of dairy. And what counts as a “serving?” It depends on what you’re eating.
A regular serving size of protein measures up to the size of a deck of cards. You need two of those a day, which should be enough to keep you satisfied.
Dairy? You need 3 servings a day to meet your needs for calcium intake, a mineral that 78% of us don’t get enough of, and I know I’m definitely in that category. One portion of cheese is one-and-a-half ounces (visualize six dice). Eat a cup of yogurt or down milk and you’re all set.
And now for your veggies. A simple salad can deliver your 2-1/2 needed servings in one swoop, and you’re done for the day.
It’s quite eye opening when you see the “real” portion sizes as compared to what we normally dish out ourselves, or what restaurants serve. Now you know. Hungry for more? You might want to check out a followup article they did here.
*Picture courtesy of Glamour magazine
