When Bigger Isn’t Better

When norms change, we change. That has certainly been the case regarding food and portion sizes. In Dr. Wendy Scinta’s blog The History of Portion Sizes: How They’ve Changed Over Time. It’s hard to dispute the simplicity of her point: the new norms around portion sizes of our favorite foods is hurting us. See the graphic below to understand how much portion sizes have changed in the last twenty years. Fortunately she offers smart tips on how to make the most of this new portion trend.

Here are a few tips to help every family survive and thrive when it comes to portion sizes:

• When eating out, ask for a to-go box and take half of your meal home.
• Try to order protein, such as meat or fish, or plant-based food such as tofu, over carbohydrates such as pasta, rice and potatoes.
• When eating out, ask to hold the starch (pasta, potatoes, rice) and double up on the veggies.
• When serving food at home, use smaller plates for the main course, and larger ones for the salad.
• When eating at home, try to buy fresh, local produce in season. Stay away from processed foods as much as possible.
• When plating your food, make half of the plate veggies and salad. The other half should be split into 2/3 protein, and 1/3 carbs. The starchy carb items should be the smallest part of your plate.
• Have your family get up and serve themselves. Do not leave the food on the table, or everyone will eat more.
• When lured by more food for less money, look to see if they are just adding more starch (pasta, French fries or rice). If this is the case, don’t bite!
• Limit eating out to no more than once per week, and try to cook more healthy meals at home.
• When eating, just eat! Refrain from watching TV, using electronics or reading a magazine or book.