Over the years, our portion sizes for commonly eaten foods has grown tremendously.  How did this come to be?  In this day and age, cooking at home is a rarity and eating out is more common.  As our exposure to restaurant culture has increased, so has our thoughts on what makes an appropriate portion size.  Over the past 20 years our waistlines have increased along with the increase in portion sizes served to us at our friendly eating establishments. 

Let’s take a look at how much our portions have changed in twenty years.  It could surprise you what used to be thought of as a portion.

Bagels are very commonly eaten breakfast food items.  Bagels used to be 3 inches and contain approximately 140 calories, current bagels are now 6 inches and approximately 350 calories.  This does not include any eggs, cheese, sausage, or cream cheese to enhance our eating experience.  Much of what makes up a bagel is carbohydrate, so a now 6 inch diameter bagel can contain up to 70 grams of carbohydrates - depending on the density.  That is a whooping 280 calories that could be used for potential energy that usually ends up on our waistlines.  In terms of how much added exercise or physical activity is needed to keep that 6 inch bagel from winding up as storage - 50 additional minutes above your usually daily routine is needed to keep this bagel from being stored as body fat.

Cheeseburgers are one of America’s favorite foods.  They are quick, easy and quite satisfying.  Let’s take a look at how much the typical burger has changed.  Twenty years ago, burgers were a 3 ounce cooked beef patty on a bun with pickles, onions, ketchup and mustard - roughly 333 calories.  Now, burgers come on super huge buns, patties average 5-6 ounces of cooked meat, cheese, bacon, along with lettuce, tomato, ketchup, mustard, onions and pickles.  This calorie dynamite could easily top the calorie charts at 590 calories or more. 

Pasta is a big time offender in the portion distortion of the American public.  A typical serving of spaghetti twenty years ago was 1 cup, that included the sauce and meatballs were approximately 1 inch in diameter and you only received 3-4 max!  Now, a typical portion of pasta is easily 2 cups.  That does not include the sauce, which is rich in sodium (1/2 cup of store bought pasta sauce contains ~490 milligrams of sodium and who uses 1/2 cup?).  Add meat to this equation and you have a meal that exceeds 1000 calories.  Add the endless salad or pre-dinner salad with dressing and croutons.  Add in the ended less bread that comes before your dinner.  Drinks?  What dinner would be complete without them.  And now you can total your dinner fiesta coming in around 2000 calories.  Yes, 2000 calories.  Just with bread, salad, pasta and drinks.  Two thousand calories exceeds the caloric intake of most individuals.  Seeing that we are less active because we feel we have no time, which is a prime reason for going out to eat.   And now you see why you have put on an additional 10-20 pounds over the course of your adult life.

To speak on beverages, let’s look at soda.  The thirst quencher of the century.  Typical soda portions were 6.5 ounce bottles, yes, 20 years ago.  Now, a typical soda purchased is 20 ounces.  That 20 ounce soda contains ~250 calories.  The 6.5 ounce soda was a meer 85 calories.  I know you are saying to yourself, you could easily drink a 6.5 ounce soda in 1 minute flat.  You are probably right.  But do we need such large portions of beverages that have no nutritional value?  The greatest benefit a soda has is the ability to make you burp.  Sometimes that comes in handy when you have an upset stomach.  But think about how many sodas you have in a week.  Each 20 ounce soda is 250 calories.  Have one a day, that is 1250 calories from sugar - high fructose corn syrup with caramel coloring.  What benefit does that have on your body?  None!

Another eating trend are the subway styled sandwiches.  Twenty years ago a deli styled turkey sandwich was served on two slices of regular bread.  Now, we have hearty, artisian styled breads, that are 6 inches in length, topped with butter/margarine and easily contain 200 calories alone.  Add the meat, typical serving 20 years ago 3 ounces, that was 3 thinly sliced pieces of turkey.  Now, the turkey on those sandwiches can come in with 8 ounces of sliced meat.  Add in your condiments and you can get a sandwich that comes in with 820 calories.  Chips and a soda with that and now lunch just went to the 1000 calorie mark.

How about our beloved coffee drinks.  I love a good latte like most people, but I may have one once a month.  Think about your daily trip to your specialty coffee house.  A 16 ounce mocha latte with steamed whole milk and flavored syrups added and this drink comes in at 350 calories.  Just for a 16 ounce coffee drink.  Twenty years ago, coffee was 8 ounces and the most you added was cream and sugar, which you did yourself.   Some clients of mine have this as their breakfast.  Your morning cup of Joe is packed with caffeine, sugar and fat. 

Let’s look at pizza.  We all enjoy a good slice of pizza, especially if you have kids.  Quick and easy.  Just a phone call away.  Twenty years ago, pizza came in slices that were approximately 3 inches across at the top.  Now our pizza, if you only eat two slices reaches 850 calories.  But then who stops at 2 slices.  Have your never ending supply of your beverage of choice, breadsticks with dipping sauce, add a sweet dessert and again, you have easily exceeded 1500 calories.  

Just a typical week in a typical American’s diet and now you see why your weight has become such a huge issue in your life.  Once you have become accustomed to large portion sizes, it is hard to go back to smaller portions.  Basic portions are small, but allow for easy of managing your calories.  When aiming for a healthy weight, think of your portions being managed in 1/2 cup increments. 

Basic portion and calories per portion are as follows:

Vegetables - leafy or raw veggies 1 cup

                     cooked or canned vegetables 1/2 cup

Fruit - tennis ball size or 1/2 cup fruit cocktail, applesauce or pre-packeaged fruits

Dairy - milk and yogurt products 1 cup

Meat - chicken, turkey, pork, beef and fish 3 ounces cooked. Raw is slightly larger 5 ounces, which shrinks to 3 ounces when cooked.

Starches - potatoes, rice, pasta, hot cereals - 1/2 cup cooked

                 corn and peas - 1/2 cup cooked

Salad dressings - label will specify 2 tablespoons.  Most range from 7-15 grams of fat per serving.  Chose wisely!

Oil, butter, or margarine - 1 teaspoon.

Cheese - 1 slice 1oz or 3 small cubes (thumb tip size)

Your local restaurants use the same portions in planning menus.  Ask your server for assistance when making changes to meals listed on the menu.  Restaurants are starting to see the appeal of portion control and lighter meal options have in producing a favorable profit for themselves.  Do not be afraid to ask for changes.  You are the one who will ultimately pays the price. 

Cydney C Walker, MS, RD, CPT

Certified Personal Trainer and Registered Dietitian

RD Finders and Personal Training