IF YOU SERVE IT, THEY WILL EAT
If you serve it, they will eat. Sitting down to large portions on your plate encourages overeating, because there is a strong tendency for people to try to finish all the food on their plates.
"Many adults were taught by their parents to do this at an early age and research shows that obese individuals are particularly prone to clean the plate," says Dr. Barbara Rolls, the Helen Guthrie Chair in Nutrition in Penn State's College of Health and Human Development and author of the book, Volumetrics: Feel Full on Fewer Calories.
Rolls' research in Penn State's Laboratory for the Study of Human Ingestive Behavior over the last seven years has shown supersize portions encourage overeating.
"We've found that even lean young men, who in general regulate their food intake well, ate more when they were given larger portions," says Rolls. She notes, the young men were given a macaroni and cheese lunch on three separate occasions. When the researchers gave them 16 ounces, they ate 10 ounces. If the researchers gave them 22 ounces, they ate 13 ounces. When the subjects received a "jumbo" plate of 25 ounces, they ate 15 ounces--50 percent more than when they were given the 16-ounce portion.
Rolls points out that portion sizes in restaurants are growing, too. Restaurant pasta bowls hold more than two pounds. A plate of steak or fish that weighs more than a pound is no longer unusual restaurant fare. In movie houses, a "medium" popcorn holds 16 cups (with up to 1,000) calories. A serving size of ice cream is 1/2 cup, but in restaurants, a "scoop" is 1 1/2 to 2 cups.
Because large portion sizes encourage overeating, Rolls notes, the decisions of food serves can have a big impact on a person's food intake.
"You had better not rely on someone else to serve you an appropriate amount of food. Many chefs rely on experience and tradition, rather than calorie or nutrient content, when deciding portion size," says Rolls.
The basic strategy of "Volumetrics" --which is based upon Rolls' research over the last seven years--is to eat a satisfying volume of food while controlling calories and meeting nutrient requirements. The best way to do this is to choose foods low in calories, or energy density. But if high-calorie foods are chosen, Rolls offers these portion-size self-defense tips to prevent overeating:
* Shopping. If you purchase energy-dense snack foods such as chips or cookies, buy the smallest package. You might even look for individually wrapped portions. Or buy large packages for economy, and then transfer the contents into smaller sealable plastic bags or storage containers.
* Cooking. When making large batches of foods that can be frozen, portion them out into single-serving freezer/microwave containers, so you can make a quick portion-controlled meal in minutes.
* Eating at home. When people serve themselves, they tend to eat about the same weight of food, so it is important that you reduce the energy density of frequently eating foods. If someone else serves the food, make sure that the portions are appropriate for your calorie level. You may also want to try smaller plates, so portions look more substantial.
* Eating out. In a sit-down restaurant, check the menu or ask the waiter if small or half size portions are available. If you find you are served a big portion, remember that it is okay to leave food on your plate. In a fast-food restaurant, choose small portions, including beverages.
"Energy density and portion sizes are intimately linked. If you lower the energy density of frequently eaten foods, you can eat larger portions without increasing calories," says Rolls.
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Editors: Dr. Rolls is at 814-863-8482 or via e-mail at [email protected].
Contact Steve Infanti of the External Relations Office at 814-863-4325 or [email protected] if you need any assistance or a copy of the book.
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