Portion size - trickier than you may think

[Ilana Wolfson]

From an article by Monica Krygowski, MS, RD, LD

Who among us hasn't been frustrated when you can swear that you are doing everything a diet plan tells you, but still you are not having weight loss success? You're left scratching your head wondering why it is not working for you. This article deals with visual cues, which it turns out preempt our satiety cues, every time we eat. Research done from 2002 to present, focused on finding successful weight loss potential through change in the eating environment. Researchers studied the size of plates, glassware, serving utensils, visibility and proximity of foods, and perceptions around quantities consumed.

For example, the study Ice Cream Illusions Bowls, Spoons, and Self-served Portion Sizes collected data from 85 nutrition experts who were invited to an ice cream social. Unbeknown to them, participants were randomly given either a 17 oz. or 32 oz. bowl, and a 2 or 3 oz. scoop. They were to serve themselves some ice cream. Previous research indicates people consume 92% of food they serve themselves. In this study the group receiving the larger bowls and serving scoops "served themselves 31% more ice cream (6.25 vs. 4.77 oz.) without being aware of it". In fact, they believed that they served themselves about the same amount as their peers with the smaller bowls. Their servings increased by 14.5% when they were given a larger serving spoon!

Furthermore, in a presentation called Food Psychology 101:Why We Eat More Than We Think, data on upsizing over the last 20 years was presented along with some insight into packaging. For example, in some Western societies, an average bagel that was once 140 calories is now 350 calories. Burgers have gone from 333 to 690 calories, and to 1420 calories or more for the monster size. Fries have gone from 2.4 oz. to 6.9, and a 12 oz. soft drink that was considered king size 20 years ago is now called a child's portion. These increases in portion size have occurred insidiously over the years causing our environment and visual cues to change significantly. We can eat much more than we think. One final example: People will consume 45-50% more from a large popcorn container, and even if the popcorn is stale, they will still eat 40-45% more. We have lost touch with how much we are actually eating. In some societies, we no longer have an accurate perception of how much food we require to achieve true satiety and maintain a healthy body weight.

So what to do about this? Here are some ideas:

1. Consider portion control at home:
-reduce plate size (if possible)
-reduce size of serving spoon
-reduce size of eating utensil (if possible)
-keep additional food out of sight
-avoid serving from a super sized package. If it is the most economical to purchase, divide into smaller servings once at home

2. Get mindful about serving size. Just because it's seen as a standard portion doesn't mean that it's the correct amount for you. Here's where satiety cues need to be strengthened, since visual cues preempt internal hunger-satiety cues. [Use EFT to help with that mindfulness and strengthening].

3. Get educated about portion size in restaurants-especially with regard to how the food environment has changed over the years in some parts of the world, and how difficult it is to visually estimate appropriate sizes in environments where larger portions are expected and considered normal. [Use EFT to help with your focus and your resolve].

[Ilana Wolfson]

Here's evidence, quite to the contrary of the original article:

Does Plate Size Influence How Much You Eat?
By Peggy Crum, RD, Consultant/Nutritionist, Health4U Program, MSU

How many times have you heard the advice to serve your food on a smaller plate? Plenty, no doubt. Several organizations make the recommendation to use a smaller plate/bowl/cup/spoon as a strategy to reduce portion size with the goal of decreasing intake. Does it really work that way?

Researcher Barbara Rolls and her colleagues at Pennsylvania State University looked at the effect of changing plate size on food consumption. They used three study variations to test the effect of plate size:
1) When participants served themselves a main course;
2) When participants were served a fixed amount of a main course;
3) When participants served themselves from a buffet.

In all study variations, participants were remarkably consistent in eating the same amount despite the change in plate size. The only significant effect of plate size was the number of trips made to the buffets in study 3. Participants rated hunger and food taste as the primary influences on their food intake.

This study showed that smaller plate size did not cause anyone to eat less. People were consistent in their eating when offered ample amounts of food regardless of plate size.

Consider the "eat off smaller plates" advice to be one of many control messages aimed at getting you to eat less than your body needs or desires. According to Ellyn Satter, author and expert in feeding relationships, "Control tactics may trick your head, but they won't trick your body." At first glance, it seems that a smaller serving utensil would make you think you have more food, but your body isn't fooled.

Thankfully. You have internal regulators you can trust to guide you in your food selections and amounts. Give yourself trust messages: use whatever size plate you have, offer yourself and your family meals with plenty of food, and enjoy how good it tastes.
References:
Rolls B. Roe L. Halverson K, Meengs J. Using a smaller plate did not reduce energy intake at meals. Appetite. 2007; 49:652-660.
Satter E. Secrets of Feeding a Healthy Family: How To Eat, How To Raise Good Eaters, How To Cook, 2nd Ed. Madison, Wl: Kelcy Press: 2008.
Reprinted with permission. Originally published in NutritionMatters E-Message, October 21, 2008, MSU Healt4U.

Wow, so what might we learn from this? Let's revisit my original strategies:

1. Consider portion control at home:
-reduce plate size (if possible)
-reduce size of serving spoon
-reduce size of eating utensil (if possible)
-keep additional food out of sight
-avoid serving from a super sized package. If it is the most economical to purchase, divide into smaller servings once at home

2. Get mindful about serving size. Just because it's seen as a standard portion doesn't mean that it's the correct amount for you. Here's where satiety cues need to be strengthened, since visual cues preempt internal hunger-satiety cues. [Use EFT to help with that mindfulness and strengthening].

3. Get educated about portion size in restaurants-especially with regard to how the food environment has changed over the years in some parts of the world, and how difficult it is to visually estimate appropriate sizes in environments where larger portions are expected and considered normal. [Use EFT to help with your focus and your resolve].

This newest article would suggest we forget about reducing plate, serving spoon, or eating utensil size. It would suggest getting more in touch with your internal regulators, to guide you in your food selections and amounts. Use EFT to give yourself trust messages regarding your hunger-satiety cues, and offer you and your family meals with plenty of low calorie dense foods, and enjoy how good they taste.

[Ilana Wolfson]

More evidence of commercial brain control. Starbucks Rap (click here)

[Ilana Wolfson]

How does the word advocate strike you? Because that is truely what I meant when I wrote fight.

[Dr. Nili Marcia]

Whew, Ilana, this was a tremendously info packed post! Hey everyone, did you see this??
If you will permit me a little but significant perspective shift about the very last sentence: because I have come to understand more and more about allowing, including allowing new habits to be formed and allowing new, more helpful appetites, etc., and because I know the opposite of allowing is struggle, I want to take the word fight out of the last sentence. Let's think about additional tools we have to support ourselves, ways we have to enable ourselves, ways to delight in the things which bring us into alignment with our beautiful selves in every sense.
Becoming joyful and beautifully sized--that's for me!

[Ilana Wolfson]

Brenda and Beth, you are right! These exact points were in another part of this article, which I didn't mention. Also, they were part of last week’s article, Why We Overeat (click here to read). Both you and Brenda hit upon the fact that this has become larger than individual choice. It is, in fact, a political issue, just like tobacco was. Last week’s article suggests that "advertising is not just neutral information. It's a cue that amplifies the reward value of highly stimulating foods. It affects how the brain responds. Once you understand that, then I think that's a legitimate reason to limit advertising of foods that have excess fat, sugar, and salt. [Think of when tobacco advertising was restricted.] And we need to go to the next step on food labeling...It's not just about the individual ingredients any more." Something like general indicators of 'green=eat as much as you want, yellow= have a moderate amount, and red=taste it, but be careful how much you eat' was suggested. Also, the current movement to have restaurant list calories on the menu, makes a lot of sense, in this light. Finally, this article suggests the industry needs to set responsible portion sizes, Brenda's point exactly. The reality is that we're going to finish the package because once our brains are activated, it's virtually impossible to stop. In another article, Fat in the USA: Obesity is Rising, it states “adult obesity rose in 23 states last year, [and] almost one-third of kids are overweight as well. Americans are getting fatter, portending massive costs for the health-care system in general and Medicare in particular. Study after study has found that overweight children are more likely to become obese as adults, and obese children are almost certain to remain that way. There is a huge wave of obese adults coming that will bankrupt us as a nation unless we get this under control now". As a nation, we seem on the verge of providing universal health care, but “a disconcerting increase in [obesity], when combined with attendant risks such as diabetes and heart disease, make up the most expensive burdens on the nation's health-care system. The researchers noted that overweight people tend to live as long as the thin, but with far more chronic diseases that are costly to treat…How are we going to compete with the rest of the world if our economy and workforce are weighed down by bad health."

Okay, off my soap box, we have to ask ourselves, what tools DO we have, to cope with these larger than ourselves issues? I believe 1. We have EFT, to help us strengthen those tendencies we want to strengthen (like using our intellect to help us determine portions right for us, before our eyes overrule us. 2. Visit the Tips and Tricks forum (click here), and adopt any of the ideas. 3. (Especially for you Brenda) learning/teaching ourselves and our children new calculations, about total caloric needs for the day, not just about money. (e.g. a 64-ounce 7-Eleven Big Gulp costs only 37 cents more than the 16-ouncer but contains an additional 450 calories.) The question is can we REALLY afford it? 4. Be an active part of a supportive group, like Lose weight with me and EFT, to keep our vibration to reduce our overweight strong. 5. Exercise more, especially when we weaken, and consume more calories than we had planned. 6. Reply to this post, with your ideas of additional tools we all have to fight for ourselves…

[Beth]

I try to use a smaller plate and utensil. I also try and fill up on salad before I eat my dinner.

[Ilana Wolfson]

Sarah, once again I have to say I loved your response, and I wish I could be even more like you in this way. And once again, it shows in the beautiful body you are sporting these days.

For the rest of us, my question is which of my suggestions might you try? I already used a smaller serving utensil at dinner tonight. Did it make a difference in how much I ultimately consumed? Perhaps. Dinner was tacos, and the small spoon was in the meat. We definitely did stuff the shells with a lot of vegetables.

[Dr. Nili Marcia]

Excellent and eye-opening article and good comments Sarah and Beth. I cringe remembering a fine dinner in an excellent restaurant where I was served not 2 but 3 lamb chops, of course with side dishes. I wish I could say I'd put the extras aside for later. I think I'm still carrying them around on my hips!

[Beth]

There is also the message of the media and advertisers. Commercial breaks are portrayed as happy eating parties on tv. It makes me hungry just watching them and that's exactly what the advertisers want.

[Brenda Johnson]

In my family, our quest for 'the best deal' eroded our sense or portion size, and I'm sure that's true for others as well. If a large soft drink contained 30 to 50% more than a medium, yet cost only 5 or 10 cents more...how could we pass up a deal like that? When my children were small, I taught my them how to 'do the math' and always look for the best deal (not just concerning food, but it all shopping situations). But the market place went crazy and portions got bigger and bigger. By the time my kids were teenagers, one local fast food restaurant stopped having 'small' drinks (12 oz) except in their kids' meals. They changed the name of a 'medium' drink (16 oz) to a 'regular' and what used to be a 'large' (20 oz) was now a 'medium.' Their new 'large' size was 32 oz and they added a 'King' size that was 48 oz.!!! And if I objected when I found my teenagers toting these gargantuan drinks around, they threw my own 'good deal' philosophy back in my face. "Come on , Mom! I always get the King size, because I'm only paying 20 cents more than I would for a medium and I'm getting more than twice as much soda pop!" Thankfully, in their 20's they all got away from drinking soft drinks for the most part. But the 'super sizing of America' has been insidious! This is just one example.