Portion sizes and their impact on our health have been a topic of discussion for many years. Recent studies have shown that portion sizes have been increasing over time, leading to overeating and potential health issues.
According to experts, the size of the plate we use can influence the portion sizes we consume. For example, in the United Kingdom, the average size of a plate has increased from 22 cm in the 1970s to 28 cm today. This increase in plate size has led to larger portion sizes being served in restaurants and at home.
To understand what a “normal” portion size looks like, experts suggest using visual cues. For example, the size of your palm can be used to measure meat portions, while a handful can be used to measure vegetable portions. It is recommended that healthy adults aim for a daily caloric intake of 2,000 kcal for women and 2,500 kcal for men.
Simple tricks to avoid distorted portion sizes include customizing portions based on individual needs, using measuring spoons for carbohydrates, and checking recommended serving sizes on food packaging.
While portion sizes play a role in our overall health, it is equally important to focus on the quality of the food being consumed. Foods high in protein, fiber, and water can help keep us fuller longer. It is also important to avoid excess ultra-processed foods, as they can lead to overeating.
Experts emphasize the importance of balance and variety in our diets, rather than focusing solely on portion sizes. By aiming for a diverse range of nutritious foods, individuals can support their overall health and well-being.
Ultimately, the key is to find a balance that works for each individual and to prioritize health and well-being when making food choices.