General Discussion
Related: Editorials & Other Articles, Issue Forums, Alliance Forums, Region ForumsOur gigantic problem with portions: why are we all eating too much?
(Guardian UK) f you want to see how inflated our portion sizes have become, dont go to the supermarket head to an antique shop. You spot a tiny goblet clearly designed for a doll, only to be told it is a wine glass. What look like side plates turn out to be dinner plates. The real side plates resemble saucers.
Back in a modern kitchen, you suddenly notice how vast everything is 28cm has become a normal diameter for a dinner plate, which in the 1950s would have been 25cm. Just because we are eating off these great expanses of china does not of course mean that we have to serve ourselves bigger portions. But as it happens, we usually do. Brian Wansink is a psychologist (author of Mindless Eating: Why We Eat More Than We Think) who has done numerous experiments to prove what you would hope common sense might already tell us: that oversized tableware makes us consume bigger portions. A large ice-cream scoop makes you take more ice-cream; a short, squat glass makes you pour more juice. Because it doesnt look like much, we still feel we are consuming roughly the same amount. Wansink calls this the size-contrast illusion. The real danger of these kitchen traps, writes Wansink, is that almost every single person in the world believes theyre immune to them.
In fact, it seems that the only people who are immune to big portions are tiny children. Up until the age of three or four, children have an enviable ability to stop eating when they are full. After that age, this self-regulation of hunger is lost, and sometimes never relearned. This is a cross-cultural phenomenon, from London to Beijing. One study from the US found that when three-year-olds were served small, medium and large portions of macaroni cheese, they always ate roughly the same amount. By contrast, five-year-olds ate a lot more when the portion of macaroni cheese was oversized.
In a world where food is ever-present, many of us have become like Alice in Wonderland, controlled by cakes that say Eat Me and bottles that say Drink Me. As the nutritionist Marion Nestle remarked 10 years ago in her book, What to Eat: It is human nature to eat when presented with food, and to eat more when presented with more food. The trouble is that we are pushed more food, more often, every day. In 2013, the British Heart Foundation published a report called Portion Distortion on how portion sizes in Britain have changed since 1993. Back then, the average American-style muffin weighed 85g, whereas 20 years later it was not uncommon to find muffins weighing 130g. Ready meals have also ballooned in size, with chicken pies expanding by 49% and the average shepherds pie nearly doubling in size since 1993 (from 210g to 400g). To overeat in such an environment may be less about lacking willpower than being set in your ways. Food psychologists talk about unit bias meaning that we are inclined to think that a portion equals one of something, no matter what the size. Even when its the 2,000-calorie single slice of pizza that nutritionists managed to buy in New York City: a whole days worth of calories in a single snack. ...............(more)
http://www.theguardian.com/lifeandstyle/2016/apr/25/problem-portions-eating-too-much-food-control-cutting-down
thereismore
(13,326 posts)It becomes a new norm.
People who eat out a lot also tend to be heavier than people who cook and eat at home. Just a non-scientific observation.
Arkansas Granny
(31,521 posts)when I place my order.
Svafa
(594 posts)Hortensis
(58,785 posts)I will right in the beginning (if I remember and am not feeling too greedy) separate off a portion of the more calorie-laden items to not eat. Works much better for me than remembering to stop before finishing.
Svafa
(594 posts)Hortensis
(58,785 posts)Hortensis
(58,785 posts)a meal. Restaurants and servers seem mostly to be resigned, and so far it's never raised an eyebrow.
I always knew dishes had grown in size, but not how much. When I remodeled a kitchen to have a single shelf above the main work counter to hold bowls, plates, glasses, I wanted it less than 10" deep if possible so measured my plates. An old set my MIL gave us long ago was 9," a fairly new one 12". Most on the market are at least 11" in diameter, and often 12.
KamaAina
(78,249 posts)We'd go to the Chinese place which was about our only option in her town outside New Haven. I'd finish mine, and she'd eat like a bird and take most of it home.)
GreenPartyVoter
(72,379 posts)smaller plates and started logging my food intake online. I also started eating 150-250 cals every couple of hours, with a somewhat larger 300-400 cal dinner. I plan for a bedtime yogurt to help with hunger overnight, and any exercise/activity cals I earn on my Fitbit are my evening snacks and desserts. If I sit on my butt all day, I don't get any extra food. Additionally, I eat lighter in the beginning of the week so I can have treats on Fridays and Saturdays. Hiking helps because it's a great cardio burn.
Social eating is still hard. So are longer summer days. Really tricky to keep my weight where I want it and still get to eat much. (Ah, the joys of being a short woman!)
ChisolmTrailDem
(9,463 posts)I don't own any scales. For me, at least, it's all about calorie intake and activity. If I regulate my calorie intake throughout the day and stick with what is considered a dietary calorie allotment for an average male of around 1200-1400 calories per day, I will lose weight. If I consume more than 1800 calories, I will gain weight. I seem to have a maximum weight limit, which is nowhere near what most people see as being obese. So, all I really need to do when I've been indulging for a time is to reduce my calorie intake and spread it out through the day/night and be more active and after about four to six weeks I can lose 10 to 20 pounds.
The reason I decided to comment in this thread is because when I've been indulging, it is always because I've gone back into not paying attention to the calories I'm consuming and I'm eating out a lot, and as a result, I consume more calories and gain weight. When I am paying attention and cooking for myself and eating more fruits and vegetables and less sweetbreads/snacks, I lose weight. It's clear that if I want to lose and not yo-yo, I will have to adopt the latter as a lifestyle. That is very hard when you're an avid foodie like I am. I am most fortunate that I am able to regulate my weight, many are not able to do so.
randome
(34,845 posts)It's like we willingly let our taste buds control our lives.
[hr][font color="blue"][center]Precision and concision. That's the game.[/center][/font][hr]
Bonx
(2,057 posts)Not nearly so when it's just glutenous gut stuffing.
Wounded Bear
(58,674 posts)labor costs, packaging, etc all cost more than typical food items.
So, larger packages (try shopping for one sometime), larger portions in restaurants, ad nauseum. True story, typical prices for milk where I'm at: 1 qt = $1.69, 1/2 gallon (2 qt) = $1.89. Twice as much milk for less than a quarter more. I live alone, I can't drink a gallon.
We are eating ourselves to death, and I'm guilty of it too.
Katashi_itto
(10,175 posts)Fact of the matter I am in the habit of eating less. I eat enough to feel almost full. No more.
It became a requirement because of martial arts and my health. As I advanced it became harder to tolerate excess weight. The health reasons was I had a triple bypass recently in my mid forties. Giving me even more reasons.
Weight also made various moves let alone full contact combat that much harder. I had to drop it. I look as it as a way to improve my skills in my discipline.
meow2u3
(24,766 posts)Wouldn't such large portions make for 2 or even 3 meals?
Arugula Latte
(50,566 posts)A typical meal at a chain restaurant is probably more than the amount of calories most people should eat in an entire day.
GreatGazoo
(3,937 posts)Diet soda has been shown to induce hunger, specifically for sweets, and to interrupt the satiation mechanism of the body.
Nutrient-lacking food will leave you hungry for nutrients. Hunger happens at the cellular level, not just in the stomach.
The problem is turbo charged by marketing. Virtually all of the food that is advertised is high margin. It has to be. It has to produce margins that pay for the branding and the ads. The more you see a food brand, the greater the margin.
Consumers are offered quantity as a substitute for quality.
backscatter712
(26,355 posts)I've been dieting quite a bit, lost about 15 pounds, and one thing I do is avoid the artificial sweeteners.
I'm careful, pretty anal actually, and count out my calories, but some of those calories come from good old fashioned sugar. Granted, I can't have very much of the sweet stuff, but it's the real thing.
I tend to do the calorie counting, supplement with multivitamins, and hit the gym a lot, and have had reasonable success.
Marr
(20,317 posts)of course, the food itself is often more calorie dense than it used to be. Just makes it that much easier to over eat.
I think that's most of the benefit of so-called 'clean eating'. It's not so much about any 'superfood' nonsense, it's just that less processed foods tend to be much less calorie dense, and less of a flavor overload. You have to eat a lot more of it, and you're unlikely to snack on it. I mean I don't know anyone who complains that the peas are calling to them when they're watching tv.
MindPilot
(12,693 posts)"young man, you are going to sit there until you finish every bite."
"have some more; you have to put some meat on those bones!"
'you're such a picky eater...why can't you be more like David? He LIKES the fat!"
One of the joys of leaving home was to finally be able to eat--or more accurately, not eat--when and how much I wanted.
It's no surprise at all that attitude translated into a cultural norm of eat as much as you possibly can.
laundry_queen
(8,646 posts)I was not allowed to notice when I was hungry or full. I was told when to eat, how much to eat and what to eat. As a kid, my parents controlled everything with food. If I complained I was hungry, I was shamed, "How can you be hungry? You just ate a salad 3 hours ago? I'm not hungry, and we ate the same thing. You are going to be as big as a house if you keep eating!" If I moaned that I was too full to eat another bite, I was told I was a wasteful, ungrateful girl and I had better sit there until I was done everything on my plate! Or no dessert!
And, as you said, being forced to eat food you hated, gagging it down for the promise of some ice cream or something. "geez, you are eating like a bird today! Are you sick??"
I'm sure my experience is not unique. But there was even more in our house:
In our home, junk food was forbidden. My dad used to steal it from us and then tell us to stop crying when we'd get upset. Halloween candy was thrown out without us knowing.
When I started earning my own money, one of the first things I did was buy candy. My mom would see me eat it and would shame me "why are you eating that disgusting stuff? Ew, it's so fake and full of crap! You are going to have to watch it you know. Do you want to be fat?"
But if my mom had a craving, well, then I was her best friend and partner in crime, "C'mon, let's go sneak to the mall and get some of that really good chocolate and some ice cream too! Don't tell your dad!"
My mom's only way of nurturing us was to make us a snack when we were little, but then as we got older it was "what do you think I am? McDonald's?" Food had been set up as comfort, but then was taken away as we got older, if that makes sense.
Once, I had forgotten my lunch at home, and I had phys ed that day, as well as volleyball intramurals at lunch and basketball tryouts. I was famished. I was about 15 years old. I took a third piece of bread at dinner and was instantly shamed by my dad, called greedy and told, "you wonder why you are so fat!" (item: I was not fat at ALL at this point, I was super athletic and muscular, but not fat).
Yeah, it's no surprise at all here either than when I moved out with my boyfriend, who told me he thought diets were crap and he didn't care if I was as big as a whale if only I would eat normal and stop obsessing over food, that I gained 50 lbs that first year away from home. I did have undiagnosed Polycystic Ovarian syndrome at the time which is associated with weight gain. Had I known how it would affect me long term I wouldn't have gone so crazy that year.
Also, interestingly, it occurred to my (now ex husband) that I didn't know when I was full but *he* did. He would alert me that I was getting full. Because I had completely tuned out the feeling, but he could tell by the way I was slowing my eating, my breathing, my posture etc. It's crazy he knew before I did. Likely from years of being kept at the table until my plate was empty.
I've never forced my kids to finish their plates, and I've never kept food from them when they were hungry. I think they have a much more healthy outlook on food than I ever did, hopefully that will translate into less weight problems than I've had.
Sissyk
(12,665 posts)FLPanhandle
(7,107 posts)It's more than enough. I also love Tapas restaurants.
Sitting through appetizers, main course, and dessert is insane.
Arugula Latte
(50,566 posts)Or my husband and I often share a few small plates, at happy hour prices if possible. You get more variety that way, too. We also avoid corporate chain restaurants like the plague, which is easy to do in our awesome city. I'm aghast at the portions offered by these mainstream chains. It makes me sick just to see these typical dishes on TV commercials. They're supposed to look appetizing but they make my stomach turn over.
closeupready
(29,503 posts)than most 20-somethings who are obese and flabby and unattractive. It's not an accident. It takes a lot of self-discipline and work to maintain a healthy body.
Silver Swan
(1,110 posts)My spouse and I made the effort to reduce the amount of food we ate.
We used to joke that the two of us often ate enough for a family of four.
Cutting back to more normal portion sizes led to weight loss of about three pounds a month. Each of us has lost about sixty pounds. It was a slow process, but we do not feel deprived at all.
Arugula Latte
(50,566 posts)Great job!
lunatica
(53,410 posts)Each course was served by itself so the plate didn't have to be large enough to hold all of them.
Jackie Wilson Said
(4,176 posts)Unless its vegetables, and even then be reasonable about how much they MUST be forced to eat.