There is an unbelievable fact sheet comparing portion sizes today vs. the 1980’s... and wow! What a difference. Get a load of this:
A turkey sandwich in the 1980’s came in at 320 calories … now it’s 820. 🥪
A slice of pizza was 500 calories … now it’s 850. 🍕
Small fries were 210 … now they’re 610. 🍟
Obviously, those examples are for junk/fast food. But even a standard muffin was 1.5oz (210 calories) vs 4oz (500 calories) today. Studies also show that for other foods, “marketplace” portion sizes – the size you see on nutrition labels, in restaurants, etc. – often are 6 or more times larger than the portion sizes recommended by the USDA!
That’s HUGE, and it adds up to a lot of extra food – maybe even THOUSANDS of calories – your body doesn’t need. The thing that’s so troubling is that we get used to these larger portions and think they’re actually NORMAL. Your body doesn’t see it that way, though.
Here’s what happens when you overeat, according to the MD Anderson Cancer Center:
Your stomach expands, pushing against your other organs, leading to discomfort.
You might feel tired and sluggish, and your clothes might feel tight.
Your organs have to work harder, secreting extra hormones and enzymes to break down the food.
Your stomach has to produce hydrochloric acid, which can back up into your esophagus and cause heartburn, especially if you’ve eat fatty foods.
Your stomach can also produce gas, making you feel even more full and uncomfortable.
As your metabolism speeds up to try to burn those extra calories, you might feel hot and sweaty.
Over time, you can gain excess body fat, upping your risk of heart disease, cancer and other diseases.
Your body’s digestive enzymes – which are required to break down food – can run in short supply, slowing your digestive system.
Your body’s clock can get turned around, messing with your sleep and hunger cycles.
If you’ve lost touch with proper portion sizes, the good news is you have a built-in portion guide – it’s your hand. 🤚🏻
Portion Size Guide:
Fruits and veggies: 1 fist
Salad: 2 fists
Protein: 1 palm
Fats: 1 thumb
Starchy carbs/grains: a handful
If you’ve been eating big portions for a while (maybe even most of your life!), it can take a little while to get used to the normal portion sizes… but it’s so worth it because of how much better you will feel! Many people report they have more energy, better sleep, and even stronger workouts when they adjust their portion sizes.
If you’d like some guidance with YOUR portion sizes, I’m here to help! Just hit “reply” on this post or send me an email and we can set up a time to chat.