Last night it occurred to me (as I was serving myself dinner) that I’m taking more than I used to. Dinner was healthy enough (yellow split pea dahl and a mixture of brown rice and wheat berries). But I think I ate more than I used to eat.
Being a dietitian is not protection against expanding portion sizes. In fact there was a study that had a number of well known nutrition experts estimate portion sizes – and they were just as influenced by larger sized bowls and serving spoons as the rest of us.
Increasing portion sizes have been a big problem in restaurants and grocery stores, and it happens at home as well. If you are like me, you go along thinking you are eating more or less the same as you always have and then you realize – wait a minute, this is more!
For a long time, I kept a bowl and ½ cup measuring cup near the boxes of breakfast cereal. I think it is time to get them back out. I think I’m pouring about a cup, but truly I’m just guessing.
I’m going to start measuring my rice too; at least for awhile. I generally aim for 1 ½ – 2 servings of complex carbohydrate per meal, although I’m usually just approximate. Generally that is the amount that will keep me reasonably full until the next meal. So for rice that will be 1/2 – 2/3 cups (1/3 cup of rice is considered a serving).
Disclaimer: I’m 5’2” – so this is just what works for me. If you are taller, you might well need more than that! I was just using myself as an example, but not “the right way”.
So here is an interesting point. I don’t ask my clients to weigh or measure food – it feels too much like a diet and my goal is sustainable healthy eating habits. Yet here I am finding my own serving sizes are slowly sliding into larger portions.
It is not so much that I want to restrict my eating. It is just that by time I eat enough to register being a little too full, I’ve already eaten more than I really needed. I do pay attention to hunger and fullness, but I also generally know how much is enough. Or at least I thought I did until I noticed the portions were creeping.
Just something to think about. I actually think it is useful to measure and weigh at least once in a while. Just like I think it is helpful to periodically keep a food diary. Both practices may be hard to sustain for long periods of time, but when done periodically can help you get clear about what and how much you are actually eating.
ps: the recipe for the yellow split pea dahl is on my website. It is easy and really delicious.
Find more nutrition information and my monthly newsletter on my website: http://healthyhabitscoach.com .
Eat well!
