We’ve all heard about portion distortion when it comes to weight loss. We go out to eat and look at the food on our plate and even though we know “this is more than one serving,” we usually don’t know how many servings are really there in front of us. But it’s not just restaurants that do it to us: almost everything we buy has bigger than normal servings now.
At the risk of sounding like my grandma, when I was a kid, we’d buy frozen bagels at the grocery store (fresh bagels weren’t in stores or even bakeries). The bagel was about the size of an English muffin, maybe a little thicker. Now, a bagel is literally twice the size of those frozen 1970’s bagels! One half of today’s bagel is the size of one of those frozen Lender’s bagels I got as a kid. When you read the nutrition label on most of these, one serving is half a bagel!
The problem is that most of us don’t really pay attention to the serving size: one bagel = one serving, right? That makes sense, doesn’t it? It does, but that’s not what we’re getting. Recently, standing in line at the grocery store, I looked at the wrapper on a King Size Payday bar: 150 calories a serving. Logically, since it was a King Size bar, I thought there were two servings in this bar, but nope! It’s three! It’s not 300 calories I was holding in my hand; it was 450!
Most of us really hate having to weigh and measure what we eat. It’s one of the reasons so many of us give up on weight loss (it’s a major hassle) or we’re frustrated because our diet ‘isn’t working’ (because we aren’t weighing/ measuring). We also get lazy when it comes to reading the labels on packaging (another hassle!) It’s bad enough to read them for calories or fat/ carb content, but then we buy the small package of cottage cheese and assume it’s one serving because it’s so small! But once we look at the amount per serving and number of servings per package, we realize that we just ate two servings of cottage cheese: really?! a half cup is a single serving?! it’s such a small amount!!
It is small to us now, but that’s part of the Portion Distortion landmine. We know that what we are getting served either in a package or a restaurant is more than one serving: it’s pretty much common knowledge now. What most of us don’t realize is how many servings there actually are in that package! (Think back to my Payday bar!) So while we acknowledge we’re walking in a mine field, we don’t know how many landmines are actually surrounding us! We think we know how much is a serving (it’s one cup of yogurt, right?) but our inner food scale has been miscalibrated by years of eating more than one serving at each sitting. We eat the small container of cottage cheese or the whole bagel (or the whole package of M&Ms) and we think it’s one serving, because that’s what we’ve always eaten. When we go out to restaurant and order a steak with fries and a salad with the salad dressing already on it, we think “okay, that’s more than a serving of steak and probably the fries too, but the salad is probably okay.” Depending on the size of the steak, it might be three servings (it’s 4 oz for steak) so it’s an 8 oz steak, it’s two, but if it’s a 12 oz steak (it’s a better bargain), that’s three. As for the fries, it can easily be three servings depending on how generous the restaurant is (or if they have ‘bottomless’ fries!) As for the salad, again the serving size might be okay but what’s on it? Cheese? Croutons? Egg? and a serving of salad dressing is 2 tbs and most restaurants put closer to three or four. FYI: that little cup of dressing for those of us who order it ‘on the side?’ Four! The only advantage is that we can choose to use only half of it!
Somehow over the last forty-some years, the packages and portions have slowly increased and most of us have lazily gotten used to eating a whole package or close to it. I noticed it first with potato chips. The ‘small’ bag kept getting bigger, and either we didn’t notice or we didn’t care. The size of soft drink cups also increased and we kept right on ordering the ‘small’ even though it went from 8 oz to 12 to 16. About ten years ago I went to the movies with my sister and a friend and we split an extra large soda between the three of us. No problem because it was- no kidding- a bucket of soda! As in two quarts!!
Because we’re used to eating an entire package or restaurant ‘serving’ at one time, we are conditioned to think it’s okay. There’s something a little off about saving half a package for later (it doesn’t stay fresh!) and bringing home leftovers from the restaurant is a hassle (the boxes leak!) and as for splitting a plate with a friend at the restaurant? (Please! That’s being cheap!) So rather than ‘be wasteful’ and leave food on the plate or throw it in the trash, we eat it all and feel stuffed…. until we get used to eating it all and then that oversized portion becomes the ‘normal amount.’ This is how one cup of cottage cheese has become a ‘serving’ and an 8 oz steak has become a ‘serving’ and the bagel the size of our face has become a ‘serving!’ Our bellies, our appetites, and- even worse- our perception have all become as distorted as the portions in front of us.
Going back to eating one normal-sized serving feels like we’re cheating ourselves since that ‘normal’ amount feels more like half of what is normally on our plate. It takes some time to adjust our perceptions, bellies and appetites again, but eventually, we get there. We also don’t have to go from the 12 oz steak straight to the 4 oz either. There’s no harm in going from 12 to 8 or 6- since it’s still progress! We also need to get used to the idea of either sharing what we’re eating (as in splitting a plate or a sandwich or wrap) or bringing something home. The same goes for only eating a serving and putting the rest in the fridge or pantry (that’s why they make baggies!) FYI: in a lot of places, the ‘child sized’ portion is still pretty close to normal! After years of ordering the ‘medium’ frozen yogurt (a pint!), the child size (4 oz) seemed paltry… until I was with a friend who ordered the medium and OMG! it’s huge! I’m fairly lucky in that I have pets, and I have no qualms with sharing my food with them, provided it’s safe for them. I’ve also noticed that my pets have better food sense than I do: they don’t eat when they’re not hungry and one of my dogs will fight me for my salad and leave my frozen yogurt alone!
It’s a lot like getting new glasses: the first few days, it feels you’re walking on the rolling deck of a ship, and then one day, you wake up and it’s all normal again. Once we realize that we’ve been seeing isn’t what we think it is, it’s easier to recognize not only that we’re standing on a portion distortion landmine, but how big a bomb it really is!