Serve It Up Right

How to keep portion distortion under control

ONE OF THE FIRST STEPS on the journey to wellness is making healthier food choices. Nonfat dairy and leaner cuts of meat can help reduce calories and fat, while whole grains not only contain more vitamins and minerals but also have more fiber to keep you feeling fuller longer.

But what if the issue isn't what you're eating, but how much?

In a survey conducted by the American Institute for Cancer Research (AICR), just 1 percent of respondents could correctly identify the recommended serving sizes of eight different foods, such as mashed potatoes, green salad and pasta. (That would be ½ cup, 1 cup, and ½ cup, respectively.) Meanwhile, 63 percent of respondents missed five or more questions.

Even the professionals can have trouble: An article in the Journal of the American Dietetic Association reveals that not just laymen but also "registered nurses and dietitians … are inaccurate at estimating the calories from large portions."

Adding to the confusion: The "Nutrition Facts" serving size standards created by the federal government are based on nutritional goals, while serving sizes used by food manufacturers are based on customarily consumed portions. (It's a case of "should eat" vs. "does eat.")

The cost of not knowing could be a heavy one-extra weight. An extra ½ cup of creamed spinach at dinner translates into about 165 more calories. Do that every night, and you could be 15 pounds heavier by year's end.

Bigger Isn't Always Better

While you could tote a measuring scale to the dining table, luckily there are easier ways to overcome the "larger than life" syndrome many people experience when plating food:

Use smaller plates and bowls. A study in the American Journal of Preventive Medicineinvited nutrition science professors and graduate students to an ice cream social. Some received smaller ice cream bowls and scoops; some received bowls that were twice as large; and some were handed bigger scoops, too. Those who got bigger bowls and scoops served themselves 53 percent more ice cream than those given small bowls and scoops. (The serving size for ice cream, by the way, is ½ cup.)

Scale back automatically. Registered dietitian Karen Collins, nutrition advisor to the AICR, suggests trying portions that are three-quarters the size of usual. "Just eyeball the portion and cut back by a quarter," says Collins. You could save up to 500 calories a day.

Retrain your brain. Look up the serving size of your favorite foods, then fill a measuring cup or spoon with that amount and turn it out onto a clean plate. Study the actual size-what does ½ cup of ice cream look like?-and keep that in the back of your mind the next time you're serving it up.-By Sam Mittelsteadt