Today, the Centers for Disease Control (CDC) release an infographic detailing the change in portion size at restaurants over the last 60 years. The numbers are astonishing & they don’t like. As the portion sizes of food have skyrocketed, so have the waistlines of most Americans. Here’s a breakdown of the infographic:
- Soda size has increased by 6 times to 42 ounces on average. If this is regular, non-diet Coke, it equates to 525 calories.
- The 3.9 ounce burger is equivalent to a regular McDonald’s cheeseburger (4 oz, 300 calories, 33 g carbs, 12 g fat, 15 g protein, 720 mg sodium)
- The 2.4 ounce of fries is equivalent to the small fry (2.5 ounces) at McDonald’s (230 calories, 29g carbs, 11 g fat, 3 g protein, 160 mg sodium). Burger King’s Large Fry is equivalent to the 6.7 ounces and has 500 calories, 72 g carbs, 22 g fat, 5 g protein, 710 mg sodium.
- Limit the amount of times you dine out of the home: Bring your lunch to work during the week. Make dining out special by saving it for a weekend night. If you dine out for lunch, look for the ‘lunch sized’ portion, which is smaller AND less expensive!
- Choose the smaller size: Sure, the ‘value meal’ may seem like a good buy, but it costs you more in the long run: extra calories, fat, carbs, sodium can all lead to dire health consequences if we make this a habi.
- Split your plate: Share a huge plate of food with a friend.
- Go app free: If your lunch already contains a sandwich with a side salad or fries, do you really need mozzarella sticks, bruscetta or dip?
- Use your hands: Not sure what a portion size is? Your hand can help`! 1 cup is about the size of a your fist (or a baseball). A cupped hand is about a 1/2 cup. The palm (not counting fingers) is about 3-4 ounces. Your thumb is about 1 ounce and 2 thumbs are about 2 tablespoons.