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    Can Increased Portion Sizes Affect How Much We Eat?

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    John Skinner
    This document discusses how increased portion sizes can affect how much people eat. It presents research showing that when given larger portions in studies, people consistently eat more calories without compensating at later meals. Portion sizes have grown significantly in restaurants and packaged foods over the past 20 years. The document outlines seven strategies people can use to better control their portions and calorie intake, such as splitting entrées at restaurants, avoiding eating directly from packaging, and using tools to estimate appropriate serving sizes. While total calorie balance is important for weight management, portion control can help limit calorie intake from food.

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    Can Increased Portion Sizes Affect How Much We Eat?

    Uploaded by

    John Skinner
    24 views27 pages
    This document discusses how increased portion sizes can affect how much people eat. It presents research showing that when given larger portions in studies, people consistently eat more calories without compensating at later meals. Portion sizes have grown significantly in restaurants and packaged foods over the past 20 years. The document outlines seven strategies people can use to better control their portions and calorie intake, such as splitting entrées at restaurants, avoiding eating directly from packaging, and using tools to estimate appropriate serving sizes. While total calorie balance is important for weight management, portion control can help limit calorie intake from food.

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    Portion Size R2P

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    Portion Size R2P

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    This document discusses how increased portion sizes can affect how much people eat. It presents research showing that when given larger portions in studies, people consistently eat more calories without compensating at later meals. Portion sizes have grown significantly in restaurants and packaged foods over the past 20 years. The document outlines seven strategies people can use to better control their portions and calorie intake, such as splitting entrées at restaurants, avoiding eating directly from packaging, and using tools to estimate appropriate serving sizes. While total calorie balance is important for weight management, portion control can help limit calorie intake from food.

    Copyright:

    © All Rights Reserved
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    24 views27 pages

    Can Increased Portion Sizes Affect How Much We Eat?

    Uploaded by

    John Skinner
    This document discusses how increased portion sizes can affect how much people eat. It presents research showing that when given larger portions in studies, people consistently eat more calories without compensating at later meals. Portion sizes have grown significantly in restaurants and packaged foods over the past 20 years. The document outlines seven strategies people can use to better control their portions and calorie intake, such as splitting entrées at restaurants, avoiding eating directly from packaging, and using tools to estimate appropriate serving sizes. While total calorie balance is important for weight management, portion control can help limit calorie intake from food.

    Copyright:

    © All Rights Reserved
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    of 27

    Can increased

    portion sizes
    affect
    how much
    we eat?

    This presentation examines:

    Science underlying portion size and amount


    of food we eat in America

    How practitioners can counsel about portion


    size

    Portion Size vs. Serving Size


    Portion size is the
    amount of a single
    food item served in a
    single eating
    occasion; such as, a
    meal or a snack.

    Serving size is a
    standardized unit of
    measure of foods:
    For example, a cup
    or an ounce is used
    in dietary guidance,
    such as the Dietary
    Guidelines for
    Americans.

    Portion Size: Then and Now


    Portion sizes of many foods have increased
    significantly over the past 2 decades
    Larger portions are now offered all around us,
    including in

    restaurants

    vending machines

    packaged foods in grocery stores

    Does Portion Size Matter?


    The basic rule of weight management is that
    people gain weight when they eat more
    calories than they expend.
    Large portion sizes do not matter if a person:
    chooses to eat only an appropriate serving
    size rather than the whole portion served

    OR
    eats fewer calories in subsequent meals and
    snacks to control overall calorie intake

    But

    Do people intuitively assess how much is an


    appropriate serving size?

    Do people actually eat only the appropriate


    serving size when more is offered?

    Do people adjust what they eat at subsequent


    meals after consuming large portion sizes?

    Research shows
    people often eat the amount in front of them
    people difficulty assessing whether or not it is
    an appropriate amount

    Portion Size Matters

    Short-term studies show that people


    eat more when they are confronted
    with larger portion sizes.

    Portion Size Affects Consumption


    Macaroni and Cheese Study

    51 adults received 4 meals of different portion sizes of


    macaroni and cheese on different days
    Ate more as portion size increased
    Consumed 30% more energy (162 cal) when
    offered the largest portion (1000 g) compared to
    the smallest portion (500 g)
    Reported similar ratings of hunger and fullness
    despite the intake differences
    After the study, only 45% of participants reported
    noticing differences in portion sizes served
    Rolls et al. AJCN 2002.

    Portion Size Affects Consumption


    Submarine sandwich study
    Subjects received different size (6-, 8-, 10-, and 12inch) submarine sandwiches for lunch on 4
    different days
    Men and women ate significantly more as the size of
    the sandwich offered increased
    Pasta study
    In a restaurant setting, a pasta entre was served in
    different portion sizes on different days
    People ate more when offered larger portions
    Rolls et al. JADA 2004.
    Diliberti et al. Obesity Res 2004.

    Does awareness of
    portion size matter?
    Participants ate soup from normal bowls to
    determine typical intake for 3 days
    On 4th day, researchers secretly substituted bowls
    that slowly refilled from a hidden reservoir

    Both obese and lean participants ate more than


    their usual portion

    Participants were informed of the trick

    Over the next 6 days,


    Normal-weight participants adjusted their
    intake
    Obese participants continued overeating.

    Pudel and Oetting. 1977.

    Portion Size and Snacks


    Study 1
    Participants received snacks of potato chips in identical bags
    increasing in size (from 28g to 170g)

    Men and women, intake increased significantly as package


    size increased

    Women ate 18% more and men 37% more from the 170g
    bag than when served an 85g bag

    Participants did not adjust their intakes at dinner to


    compensate for the differences in snack intake
    Combined calorie intake was much greater when they
    consumed the larger snack
    Rolls et al. Appetite 2004.

    Portion Size and Snacks


    Study 2
    People in a movie theater were given medium (120
    g) or large (240 g) buckets of popcorn.

    Subjects were divided into 2 groups based on


    whether they thought the taste was favorable or
    unfavorable

    Larger portion sizes increased the amount eaten


    regardless of how participants rated the
    popcorns taste

    Wansink and Park. J Database Marketing 1996.

    Influence of Portion Size on Children


    Study 1
    Study participants

    30 preschool-aged children

    mean age 4 years; range 2.9-5.1


    Received either an age-appropriate portion or a
    doubled portion of an entre and side dishes
    Larger portions led to significant increase in energy
    intake.

    Intake from entre rose by 25%

    Total energy intake from meal by 15%


    Increases were not significantly related to sex, order
    of the portion sizes served, or age.
    Fisher et al. AJCN 2003.

    Influence of Portion Size on Children


    Study 2
    Study participants
    32 preschool-aged children
    mean age 4 years; range 3 - 4.3
    Received 3 different amounts of a macaroni and
    cheese entre over 3 weeks
    Larger portions led to significant increase in intake of
    entre and total energy from the meal in the older
    children, but not the younger children
    Increases were not significantly related to sex, order
    of the portion sizes served, or age
    Rolls et al. JADA 2000.

    Influence of Portion Size on Children


    Study 3 and 4
    Two analyses of cross-sectional national data
    1. Related portion size z-scores to body weight and
    energy intake in children aged1-2 years

    concluded that children may adjust their food intake based


    on portion sizes throughout the day to sustain their energy
    intake

    2. Evaluated relationship of portion size to total


    energy intake among children 2-5 years

    suggested that portion size served to children does


    influence their caloric intake.

    McConahy et al. J Pediatr 2002.


    McConahy et al. JADA 2004.

    How accurately do we assess


    portion size?
    Generally people incorrectly assess how
    much they eat
    Gender, age, weight, and level of education
    cause differences in estimating portion
    size
    Food cues may override physiologic satiety
    cues, including

    Large portions
    Easy access
    Sensory attractiveness of food

    What factors are associated with


    increased food consumption?
    Other cues also cause people to eat
    more than they need, such as
    restaurant setting
    convivial atmosphere
    choosing foods with high energy
    density
    alcohol consumption

    Research Gaps

    Long-term studies to determine the impact of


    portion size on energy balance or weight
    management

    Intervention studies on portion size and weight


    control, such as training people to recognize and
    select appropriate serving sizes to assess if that
    impacts total intake and body weight

    Implications for Calorie Intake


    Larger portion sizes

    are pervasive in our culture

    increase calorie consumption in the short


    term

    hinder individuals ability to accurately


    assess how much they are eating
    As a result, we must promote

    awareness of portion size can affect efforts


    to control calorie intake

    strategies for avoiding common pitfalls

    Portion Control Strategy #1:

    Raise Awareness of Portion Distortion

    Oversized portions are common in grocery stores


    and vending machines in addition to restaurants.

    Help clients understand how increased portion size


    can translate into excess calories.

    Read food labels to help track portion sizes.


    http://www.cfsan.fda.gov/~dms/foodlab.html
    http://www.cfsan.fda.gov/~dms/flquiz1.html

    The Portion Distortion Quiz from the National Heart


    Lung and Blood Institute (http://hin.nhlbi.nih.gov
    /portion/) illustrates how portion sizes of common
    foods have changed over the years.

    Portion Control Strategy #2:

    Manage Large Restaurant Portions


    Many restaurants serve more food than is
    appropriate for one person.
    Some tips that may help clients control
    portion amount include:

    splitting an entre with a friend

    asking the waiter to put half of the


    meal in a carry-out container before
    its even brought to the table

    Portion Control Strategy #3:

    Manage Portions at Home


    To reduce the temptation of overeating at home,
    give clients the following tips:

    Serve reasonable portions on individual plates

    Avoid putting serving dishes on the table.


    Keeping excess food out of reach can prevent
    inadvertent overeating.

    Portion Control Strategy #4:

    Monitor Snacking While Watching TV


    When eating in front of the TV, suggest your
    clients

    Put a reasonable amount of food into a bowl or


    container

    Leave the rest of the package in the kitchen

    Portion Control Strategy #5:

    Manage Hunger between Meals


    Encourage clients to eat a snack, like a piece of
    fruit or small salad, if they feel hungry between
    meals to avoid overeating during the meal.

    Portion Control Strategy #6:

    Assess the Right Amount to Eat


    These web sites can help in gauging portion sizes
    accurately
    Serving Size Wallet Card from NHLBI helps estimate
    the right amount to eat:
    (http://hin.nhlbi.nih.gov/portion/servingcard7.pdf)
    NHLBI Visual Reality Quiz tests skills in estimating
    serving sizes:
    (http://nhlbisupport.com/chd1/visualreality/visualreality.h
    tm)

    Portion Control Strategy #7:

    Control the Environment


    Package size may influence consumption

    Divide contents of large packages into smaller


    containers
    Place appropriate portions in a bowl instead of
    eating from the package

    Out of sight, out of mind

    Replace the candy dish with a fruit bowl.


    Put tempting foods out of sight.
    Put healthy fare in easy reach.
    Store excess food from bulk purchases in out-ofthe-way places.

    Its All about Balance


    The bottom line
    Number of calories consumed must not exceed
    number of calories expended
    Monitoring portions is one way to control calorie
    intake

    Daily logs can help


    USDAs My Pyramid Plan (www.MyPyramid.gov)
    is a fast, easy way to track food intake and physical
    activity

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