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89% of portions we eat are bigger than recommended serving size, study reveals
A new study has revealed that most people are unknowingly eating far more than the recommended serving size of most foods.
Overeating can lead to obesity and put you at risk of serious lifelong medical conditions such as heart disease and type 2 diabetes.
89% of portions bigger than recommended serving size
The study by LloydsPharmacy Online Doctor asked 71 adults to serve themselves what they thought was the correct portion size of 19 common foods and beverages including chocolate, rice, broccoli, Coco-Cola and blueberries.
A huge 89% of the foods and drinks were over-portioned. The only exceptions were wine, which people measured 3ml under an average 175ml glass and blueberries, which the participants measured under by just one gram.
The most over-portioned food was chocolate, with people serving three times the recommended portion size on average. A recommended portion of chocolate is 4 small squares (20g) but the average serving was 12 squares (60g).
Next, was dried apricots, which participants also served themselves almost triple the recommended portion size of. Dried apricots are naturally high in sugar, so the recommended serving is just 30g, but people measured 81g on average.
The third most over-portioned food was gin, with people serving themselves 53ml on average, more than double the recommended measure of 25ml. Other foods that people served too much of were crisps, rice, grated cheese, pasta, grapes, porridge oats, orange juice and cereal.
Nutritionist shares 9 tips to help your portion control
Nutritionist Vinny Kodamala has shared nine tips to help control your portions and ensure you are not overeating.
- Check food labels: Make sure to read the labels on your food. Often, a food is labelled as two portions when you thought it would be one.
- Use smaller plates and bowls: Reducing the size of your dinnerware will make you put less on the place, reducing the portion size.
- Portion your snacks: Rather than taking a whole packet of biscuits or crisps over to the couch, portion them to stop you from eating the whole thing.
- Weigh your food: Weighing your food to the correct portion size is one of the best ways to know how much you are eating.
- Use your hands to measure: If you don’t have scales, use your hands as a rough guide. Protein portions should be the size of your palm, carbs a clenched fist and fats the size of your index finger.
- Stretch your favorite recipes: You can still enjoy all your favorite foods, but eat a smaller portion and bulk out the meal by serving vegetables on the side.
- Don’t serve dishes on the table: Having dishes on the table will tempt you to go back for another serving, so dish up meals in the kitchen and clear away leftovers for another day.
- Eat mindfully: Eating while you are distracted can make you miss the cues that youre full and will continue eating, so don’t use your phone or watch TV.
- Be cautious when eating out: Portions are often bigger when eating out, so ask your server for a smaller one if necessary.
