Nourishing Knowledge Blog Post Five: Sizing up our food
Image source: myhealthoc.org
Over the years, the ‘regular’ meal and drink sizes and suggested serve sizes on many food packets have increased and have often surpassed what’s recommended. Although a giant muffin or an extra-large cookie might seem like value for money, unfortunately it is adding no value to our health. One of the keys to a healthy diet while including all the nutrients and energy you need to enjoy life, is watching your portions or serve sizes.
What is a “serve”?
The ‘standard serve’ is a set amount stated in the Australian Dietary Guidelines (see last week’s blog post) However, your ‘portion size’ (the amount you put on your plate) will depend on how hungry you are and what type of meal or snack you are eating. For example, your ‘portion size’ may be two slices of bread in a sandwich for lunch, but only ½ slice of bread with a meal when you aren’t very hungry. Another example of your ‘portion size’ is that at breakfast you may have half a small tub of yoghurt on your ½ cup muesli. This would only be half a ‘standard serve’ of yoghurt, but is two ‘standard serves’ of muesli.
The ‘serving size’ listed on a packet of food has been chosen by the food manufacturer and is often not based on any official guidelines or recommendations.
For example the Australian Dietary Guidelines describe a ‘standard serve’ of breakfast cereal as 30g, but the ‘serving size’ listed on a cereal packet could be 45g, which is 1.5 larger than the ‘standard serve’.
Other than being conscious of what a serve actually is, here are some very easy ways to manage the size of your food and drink serves:
- eat portions that suit your own appetite and energy needs
- keep portions moderate in serve size and, if it helps, use smaller plates or bowls
- when eating out say “no thanks” to upsizing or supersizing
- eat slowly and stop eating when you have had enough. Don’t feel pressured to clean up the plate
- avoid going back for seconds, particularly at smorgasbords, or alternatively fill up on extra cooked vegetables (opens in a new window) or salads and then finish the meal with some fruit
- By eating ‘mindfully’, you will enjoy food more and end up needing less to feel satisfied. Avoid distractions, for example watching the TV, when eating.
- limit sugary drinks so you’re only having them occasionally and in smaller serves (375mls or less). Plain tap water is actually the best and cheapest thirst quencher
- if having a latte or cappuccino, swap over to the smaller size and have it made with low fat milk, and preferably without sugar
- when buying takeaway meals, check the serving size and also the kilojoule counts if available on their menu boards – and don’t forget to include cooked vegetables or fresh salads with your order
- if only a large serve is available, share it instead or make it last over two meals
- share a dessert or occasional foods such as a slice of cake or muffin and go for the healthier option by choosing ones with fruit and leaving off the cream.
May you be Mindful message.
Enjoy a mindful cuppa today
Be it tea, coffee, milk or hot chocolate, really breathe in the aroma of your beverage, take your time and taste it before you swallow. Warm your hands by wrapping them around your cup, hold your hand over the cup and feel the heat as it meets your palms.
Don’t forget to post your mindfulness stories to be in with a chance to win the May you be Mindful prize pack.
References:
Dietitians Association of Australia 2015, What is a serve?, http://healthyweightweek.com.au/understanding-food-labels/, viewed April 2016.
National Health and Medical Research Council 2015, How much do we need each day, https://www.eatforhealth.gov.au/eating-well/how-understand-food-labels, viewed April 2016
SA Health 2016, Portion Size, http://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/healthy+eating/healthy+eating+tips/portion+sizes, viewed April 2016.