University of Wisconsin - Extension

SUPERIOR, Wis.—More than one out of five (22 percent) Wisconsin adults is obese, defined by having a Body Mass Index of 30 or more. Many people are concerned with this rising obesity rate and its negative impact on our health.

“Becoming more aware of portion sizes when eating out or at home can help you get on the road to a healthy weight while you still enjoy eating,” says Grace Gee, University of Wisconsin-Extension Douglas County Nutrition Coordinator.

Many factors contribute to the obesity epidemic. In the simplest terms, people gain weight when they consume more calories than they use. Research shows that portion sizes served in many food service outlets (and subsequently, our perception of a “normal” portion) far exceed recommended amounts.

Don’t get caught in the bargain for price versus what is better for your overall health. For example, in 1991, a bagel was three inches and 140 calories; today it is six inches, 350 calories and equal to five slices of bread. A cheeseburger was 333 calories; today it is 590 calories. A Chicken Caesar Salad was 1-1/2 cups and 390 calories; today it is three cups and 790 calories. For more information on healthy amounts to eat, visit the www.mypyramid.gov web site.

UW-Extension recommends some ways to choose sensible portions when eating out:

• Choose a small or medium main dish, side dish and beverage.
• Choose water to drink.
• Order just an appetizer or side dish or share a main dish.
• You don’t have to clean your plate--leave the rest or take it home.
• Ask for salad dressing on the side so you control the amount.
• Order from the menu instead of the “all you can eat” buffet.
• Don’t “super-sizing” meals.

And, when eating at home:

• Using standard measuring cups, measure a typical portion of foods you eat often. This will help you estimate portion sizes of these and similar foods.
• Limit portions of foods like cookies, cakes, fats, oils and spreads.
• Use a smaller plate for your meals.
• Take sensible portions and don’t take seconds.
• Eat a variety of fruits and vegetables. Portion sizes for these foods are important only to be sure you get enough.

For more information, contact your county UW-Extension office, http://www.uwex.edu/ces/cty