Many of us eat way too much because we’ve been trained to consume more than we need to. Think about some of the restaurants you’ve gone to recently. Many restaurants offer overly large portions: big burgers, large cuts of meat, and huge glasses of soda. Some restaurants also serve up extras, like free bread or chips and salsa.
All of this over-eating has conditioned our stomachs to stretch beyond what’s normal and increased our desire to consume larger portions than are nutritionally necessary.
Our portion sizes have grown over the years. In fact, “Adults today consume an average of 300 more calories per day than they did in 1985.” This change in eating habits has also increased our obesity numbers. “Between 1986 and 2000, the prevalence of severe obesity (BMI ≥ 40 kg/m2) quadrupled from one in two hundred Americans to one in fifty.” Think about that for a minute. Our daily intake has gone up by 300 or more calories since 1985, and obesity numbers have quadrupled between 1986 and 2000. There seems to be a correlation.
The problem is, most of us don’t even know the number of calories we should be consuming on a daily basis, and we’ve grown accustom to eating too much. So, how do we change the way we eat, and how much exactly should we be consuming?
Each person is different, and your suggested daily caloric intake is determined by some basic things like age, height, activity level, etc. The basic caloric intake for an adult is 2,000 calories per day. However, you can use a calorie calculator to get a closer estimate for your specific needs.
Based on the average, portion sizes were created to give people a general understanding of what we should be eating. When you make a plate, half of it should be vegetables and fruits. Only 3 to 4 ounces should be meat (about the size of a deck of cards), and your rice or pasta should only make up about a cup, or a fist-sized area of your plate. Check out this suggested serving size chart for more details.
Ultimately, you are in control of your portion sizes, so it’s important that you take steps to reduce them. When you eat at home, use a smaller plate. When you go out to eat, share a meal with a friend, or ask for a to-go box immediately (so you can pack up some of your meal). Skip dessert, and satisfy your sweet tooth with a flavorful cup of tea (there are flavors like chocolate and peppermint that can make a nice after-dinner treat) instead.
It can be difficult to cut down on your portions, but it can help you stay healthier and lose weight. Will you give it a try?