Background
Americans weigh more now than any other time in history. In fact, according
to the National Institutes of Health, an estimated 55 percent of adults are
overweight and one in four is obese. Alarmingly, this means that most Americans
are now at risk for obesity-related chronic diseases, such as cancer, heart
disease, diabetes, high blood pressure, gall bladder disease and osteoarthritis.
Despite the increased prevalence of obesity, 40 percent of women and 25
percent of men report being on a diet at any given time. According to a survey
conducted by the American Institute for Cancer Research (AICR), most people
believe that the KIND of food rather than the AMOUNT of food you eat is more
important in weight control. Many people are apt to find a “quick fix” for their
weight problem by following fad diets. Unfortunately, fad diets typically focus
on eliminating certain foods or food groups, such as fats, while ignoring the
importance of total calories ingested. Even with a cornucopia of fad diets to
choose from, people devour, on average, 2,000 kcal a day, which is about 150
kcal more than 20 years ago, according to USDA research. Theoretically, this
increase in total calories equates to an extra 15 pounds every year. Ironically,
the average percentage of fat in the typical diet has dropped from 40 percent to
33 percent of total calories. So, total calories consumed does count!
Ballooning portion sizes are partly to blame for losing the battle of the
bulge. Food marketing strategies to save money along with consumer demands to
get more bang for the buck have driven the trend for pumped-up portions. Baked
goods such as bagels and croissants, originating in foreign markets, have
doubled and even tripled in size when Americanized. For example, a croissant
made in France weighs about a ounce and has 174 calories and 11 grams of fat.
However, a croissant sold in America typically weighs nearly 2 ounces and
contains 270 calories and 15 grams of fat. Even the standard industry size plate
in restaurants has increased from 10 1/2 inches to 12 inches.
Research shows that most people are unaware of the increase in portion sizes.
It is no wonder then that Americans underestimate the calories they consume by
as much as 25 percent. Portion size is often confused with standard serving
size. Standard serving sizes are defined by the USDA Food Guide Pyramid and
serve as a fundamental measurement for nutrition information for both consumers
and food manufacturers. Serving sizes are often smaller than people think.
Conversely, portion sizes differ based on individual needs and preferences.
Studies reveal that many Americans have limited knowledge of standard serving
sizes. Most people feel the amount of food they eat at home and are served at
restaurants is appropriate, and they are content to gobble up what is dished
out. People tend to ignore that appetite alone is not a good indicator of
satiety. Oftentimes entire meals are consumed before the stomach can send a
signal to the brain that it is full (this usually takes about 10 minutes). Many
experts agree that the unsuspecting trend for inflated portion sizes along with
overindulgence contributes tremendously to the weight problem many, both old and
young alike, are experiencing.
What Is a Food Guide Pyramid Serving?
The Food Guide Pyramid serving is a unit of measure used to describe the
total daily amount of foods recommended from each of the food groups. Serving
sizes were determined based on the following criteria:
- Amount of foods from a food group typically reported in surveys as
consumed on one eating occasion;
- Amount of foods that provide a comparable amount of key nutrients from that
food group, for example, the amount of cheese that provides the same amount of
calcium as 1 cup of milk;
- Amount of foods recognized by most consumers (household measures) or
that can be easily multiplied or divided to describe a quantity of food
actually consumed (portion);
- Amount traditionally used in previous guides to describe servings.
The number of servings an individual needs depends on how many calories he or
she needs in a day. For example, the Food Guide Pyramid suggests 6-11 servings
from the Bread Group each day. An individual needing 1,600 a day should try to
consume 6 servings of grains, whereas an individual needing 2,800 calories would
need to consume closer to 11 servings of grains.
What Is a Food Label Serving?
A food label serving is a specific amount of food that contains the quantity
of nutrients listed on the Nutrition Facts Label. The 1990 Nutrition Labeling
and Education Act (NLEA) specified reference serving amounts for almost 200
product categories to be used on the labels. To make food label servings
consumer-friendly, the serving sizes are expressed in household measures, such
as cups, ounces or pieces as well as grams, and generally reflect the amount an
individual might reasonably consume at each eating occasion.
How Do They Differ?
For many food items, the serving size in the Food Guide Pyramid and on the
food label are the same, for example, 1/2 cup canned fruit or vegetables.
However, some serving sizes differ because the Food Guide Pyramid and the food
label serve different purposes.
Food Guide Pyramid “Serving Size”
Designed to help consumers select a healthful diet from foods from each food
group.
Primarily describes serving sizes for single food items such as fruits,
vegetables and plain grain products.
¶Specifies the amount of food that provides a designated amount of key
nutrients. For example, 3/4 cup of juice is a serving of fruit, whereas 1 cup of
milk is a serving from the milk group.
Food Label “Serving Size”
Designed to help consumers compare nutrient information on a number of food
products within a category.
Describes mixed dishes such as frozen entrees as well as single food items
such as applesauce.
Specifies the same serving size regardless of the food group in which the
food item belongs. For example, a serving of milk is the same as a serving of
juice because they belong to the same food product category, “beverages,”
regardless of the nutrients they provide.
What Is a Portion?
In both cases with the Food Guide Pyramid and the food label, the “serving
size” is a unit of measure and may not be the portion of food an individual
actually eats at one occasion. A “portion” can be thought of as the amount of a
specific food an individual eats for dinner, snack or other eating occasion.
Portions may be more or less than the servings listed in the Food Guide Pyramid
or on the food label. Many factors affect portion sizes including an
individual’s age, gender, activity level and appetite and where and when the
food is obtained and eaten.
How Do Food Guide Pyramid Serving Sizes Compare with Portions Typically
Reported?
The USDA Center for Nutrition Policy and Promotion recently conducted
research to compare the Food Guide Pyramid serving sizes with self-reported
portion sizes of commonly eaten foods. The research showed that men’s portion
sizes are larger than those for women, which is consistent with their greater
caloric need. Findings also revealed that for both genders, portion size
decreases with age, especially for meats and grain products.
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