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Portion distortion: Are we eating more than we need? by Jill Seewagen Dietetic Intern In the last two decades, obesity rates have doubled in adults and nearly tripled in teenagers. The number of adults with high blood pressure has skyrocketed 25 percent from the early 1990s, affecting more than 58 million Americans. Diabetes rates are the highest the nation has ever seen and are estimated to reach epidemic proportions.  So what could have caused these never-before-seen rates to occur in such a relatively short period of time?  A number of factors contribute to our nation’s health problems, including a more sedentary lifestyle, a greater availability of high-calorie convenience foods, and the development of larger portion sizes.  It is hard to remember the days when a fast food hamburger had just a single meat patty. Now when consumers pull up to a drive-through, they are bombarded with burgers piled with double- and even triple-patties—usually with bacon, cheese, and a special sauce.  The typical order of french fries in the early 1980s measured nearly 2.4 ounces and a reasonable 210 calories. Today’s average 6.9-ounce serving overflows from the cup and contains a whopping 610 calories, almost three times the amount of calories that we previously consumed. It would take the average American more than an hour of moderately paced walking to burn those extra calories and prevent weight gain.  Dine-in restaurants have also increased their portion sizes, which is not necessarily good news for health-conscious consumers. Americans eat out more than ever, consuming almost one-third of their calories outside their homes, or nearly twice the amount compared to 1978.  Twenty years ago, the typical spaghetti and meatball dinner at a restaurant contained around 500 calories. Today’s restaurant portions of spaghetti can include three to four cups of pasta and more than 1,000 calories. Even the size of the meatballs and the amount of sauce has increased. As a nation, we are consuming nearly 200 billion calories more than we need every single day, which provides a significant contribution to our health concerns.  What is the easiest way to begin combating these problems? Reduce our portion sizes!  Because most major restaurant chains don't publish the nutrition analysis of their menus, reducing portion sizes is an excellent way to ensure that we eat fewer calories when eating out.  Try splitting your entrée with your dinner partner. Most restaurant portions are large enough to easily serve two adults. Ask for lunch or kid-sized portions if available.  Steer clear of buffet-style restaurants, where “all you can eat” can include your entire day’s allotment of calories.  To avoid the temptation of overeating, ask your server to box half of your meal before your dinner arrives at the table. When eating fast food, ask for a nutrition analysis pamphlet. Restaurants usually store them behind the counter.  Don’t get tempted by the value meal or biggie sizes. While these may be a bargain for your wallet, they are no bargain for your heart. By cutting back on portion sizes, we have the power to reduce our risk for obesity, heart disease, cancer, hypertension, and diabetes (just to name a few).  Here’s to a healthier you!     Friday, May 14, 2004 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to petersnd@musc.edu or catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Community Press at 849-1778.