Portion Distortion

Portion Distortion
Do you know what a normal portion of food looks like? No,
not the portion they serve in restaurants. How many true
portions are in the meals they serve in restaurants? We
are accustomed to thinking of platters as what a normal,
healthy portion, serving size should be. We are used to
the food contained in a restaurant portion the norm.

In only 1957, a "hamburger" weighed one ounce and had 206
calories. Today, that same "hamburger" weighs six ounces
and packs over 600 calories. Now, that's portion
distortion!

Typical restaurant entrees are often so large that they
contain calories and fat in amounts appropriate for two
people (or even more!). The problem is we've become so
accustomed to being served impressive, plate-filling meals
that we've lost sight of what healthy portions should look
like. Restaurants, knowing that we equate quantity with
value, aren't about to start serving us smaller, healthier
portions—unless we ask for them. If you want
something smaller - Ask! Tell your food server you want a
smaller version of the meal they're offering.

So, if the food on the plate isn't a true portion, what
does a serving size look like? Without pulling out your
food scale, here are some ways to be in the know of your
servings:

Protein (3 ounces of meat, fish and poultry) = Deck of
playing cards.

Peanut butter (2 Tablespoons) = Ping pong ball.

Vegetables (1 cup of salad greens) = Baseball.

Fruit (1/2 cup of fresh fruit) = ½ of a baseball;
Medium piece of fruit = Baseball.

Dairy and cheese (1-1/2 ounce cheese) = 4 stacked dice.

Fats (1 teaspoon margarine or spreads) = 1 dice.

Grains (1/2 cup of cooked rice, pasta or potato) = ½
baseball.

Here are some other strategies to keep restaurant portions
in check:

-On your way to being seated, check out what other
customers are eating; you'll get a sense of how the
restaurant sizes its meals.

-Order your main meal from the "appetizer" side of the menu
instead of the "entrée" side.

-Request that the kitchen split the meal in half and wrap
it up before they even serve you. You can enjoy a smaller
portion without being tempted to eat more than you should.
And you can bring the leftover half home for the next day's
meal.

-Share an entrée with a friend. (If there are four
of you, share two entrees, etc.)

-Ask for the bread and butter basket to be kept in the
kitchen. Alternatively, ask for it to be placed at another
location on the table other than by you.

-Review the restaurant's menu online before you pull into
the parking lot of the restaurant. By planning ahead in
this way, you'll know what you want to eat and you won't
have to look at the menu. You won't be tempted because you
were proactive in checking out the menu already. You
already know your order before you sit down at your table.

When dining out with family and friends, don't leave your
resolve at the door. Consider eating at a restaurant as a
treat that you don't have to cook or clean after the meal,
and it allows you to enjoy the company of others. Don't
make your dining experiences as an excuse to indulge but
focus on the dining experience, and being with family and
friends.

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Cathy Wilson is a weight loss life coach. Cathy lost 147
pounds six years ago. Her passion is helping clients
achieve their weight loss and life goals. Cathy works with
clients to create a weight loss life plan that is
customized to each client. Cathy is a member of the
International Coaching Federation, International
Association of Coaches, and Obesity Action Coalition.
Visit Cathy's website:
http://www.LoseWeightFindLife.com