Page 31 - Healthy food

WEIGHT LOSS

F YOUR BELLY IS GETTING over there – but now those we’re Agency found white bread slices
BIGGER despite sticking to being served here at home aren’t had also increased in size, and
the same diet, there could so different.’ that there’s now a larger selection
Ibe a hidden saboteur at of premium/luxury biscuits, which
work. Yes, we’re talking that old WHEN AND HOW IT are bigger and higher in calories
enemy, portion creep. This HAPPENED than ever before.
phenomenon, whereby the Portion Distortion, a 2013 report Spokesperson for the British
amounts we habitually eat by the British Heart Foundation Dietetic Association (BDA) and
become larger and soon appear (BHF), revealed widespread freelance dietitian Priya Tew says
to be standard, can dramatically confusion among consumers when people are shown the size
increase our calorie intake, which about portion sizes. It highlighted of a recommended portion of
translates first into increased belly a tendency to eat larger amounts carbohydrates, they’re often
fat. Yet it somehow falls under our and to overestimate the quantity A BHF report surprised how small it is. ‘It’s so
weight-watching radar. No wonder we should be eating. reveals there easy to overeat that I recommend
we’re baffled as to why our It also revealed dramatic were people check what a portion size
waistbands are getting tighter. increases in manufacturers’ pack dramatic should look like from time to time
‘These days, increasing sizes between 1993 and 2013. increases in by weighing things out, or by using
numbers of us are eating out and For instance, a sharing pack of pack sizes a jug with designated markings
buying our lunches from cafés ready salted crisps increased in between for rice or pasta,’ she says.
and supermarkets,’ says HFG size by 50%, from 100g in 1993 to Even with those foods that we
1993
nutrition editor Amanda Ursell. 150g in 2013. Individual chicken and 2013 may consider healthier, such as
‘We’re constantly being provided pieces were 40% bigger than in dried fruit and nuts and fruit juice,
with larger meal sizes and heftier 1993 and a frozen chicken curry it’s easy to forget how much a
portions in processed foods such with rice ready meal was 53% portion is and eat or drink too
as biscuits and crisps. The upshot bigger and contained 420kcal much. A 30g serving of unsalted
is we’ve all gradually been getting more than the 1993 version. Even almonds is 184kcal – but eat a
used to eating larger amounts. the humble crumpet has been handful and you’ll be consuming
‘I’m sure we can all remember super-sized, being 20% bigger in double that.
eating fairy cakes in this country, 2013 than 20 years previously.
yet now we have these huge This insidious portion inflation BIG PORTIONS CAN
American-style coffee-shop muffins can have a big impact on our PILE ON THE POUNDS
with around four times the calories, waistlines. The BHF calculated ‘This all adds up and can lead to
sugar and fat, not to mention that eating a daily 84g (2013 size) weight gain,’ explains Amanda.
monster choc-chip cookies. bagel rather a 70g version (1993 ‘Humans have a natural instinct to
‘I remember people used to size) could add around 19,500kcal clear their plates, and research
come back from holidays to the a year to our calorie intake and has shown that bigger portions
US saying they just couldn’t lead to a 5.5lb weight gain. simply encourage us to eat more.
believe the size of the helpings A review by the Food Standards Equally, if y
tandards
Equally, if you’re out to dinner

HOW MANY

SERVINGS? 150g 85
British Heart an increase of 50% estimated a 150g
Foundation family pack of
research asked crisps would
participants to provide 4 portions,
estimate the rather than the
recommended 5
number of
portions in
of respondents
popular foods. 25 of respondents 1in5
thought a pizza
Here’s what recommended for 2
they said… on pack would actually serve 1. indicated they
And, if sharing it, many would would consume
have it with chips or other food the whole bag

FEBRUARY 2018 HEALTHY FOOD GUIDE 31