Be Careful When Interpreting Size 'Labels'!

Because many of us find it difficult to estimate correct portion sizes and many food providers throughout the world use slightly different portion sizes, we have found it easy to rely on size labels like 'small', 'medium', 'large', or 'extra large' when purchasing and consuming food.  Unfortunately, recent research from the University of Michigan indicates that we as consumers easily misinterpret these size labels.

In a series of 5 studies, nutrition researchers tested consumer's ability to differentiate sizes based on how they were labeled and to determine if the size labeling had an impact on consumption habits.  Some of the observations recorded by these researchers included:

• Labeling a large size as 'small' or 'medium' caused study subjects to perceive them as 'small' or 'medium' rather then recognizing the true size.
• Subjects consumed more food when they perceived large portion sizes to be small or medium based on the size label used.
• Subjects found it difficult to believe that an item labeled 'medium' or 'large' was in fact the size labeled if the item appeared visually small.
• Switching 'small' and 'large' labels caused some subjects to perceive a small item as larger than a large item.
• Individuals less likely to be deceived by the size labels placed on the food were those who were very nutrition conscious.

Overall, the researchers noted that consumers typically underestimate how much they eat and the underestimation becomes larger when the meal size increases.  This can clearly lead to over consumption of food on a daily basis.  Unfortunately, this happens without us realizing it.  Since we generally believe the size label, we tend to believe that we have not consumed too much and feel less guilty about what we are eating.

This is interesting information in the wake of the fast food marketing report, which indicated that some fast food restaurants are simply re-naming their portion sizes to give a smaller appearance rather than actually serving smaller sizes.  For those of us that noticed 'smaller' portion sizes at our favorite fast food restaurant, we might not actually be eating less like we thought because of our tendency to believe the size label.  Becoming more nutritionally aware, particularly about portion sizes, is an important step in our ability to choose foods wisely and fight obesity.

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Fighting The 'Freshman Fifteen'

It's the time of year when many recent high school graduates start heading off to begin their college careers.  One of the many challenges these aspiring young adults will face is avoiding what has been called the "freshman fifteen", the typical weight gain experienced by young adults during their first year at college.  The change in lifestyle experienced when starting college and the freedom of choice that goes with it can lead to unhealthy eating habits and subsequent weight gain, though the actual average weight gain has been reported to be less than the name suggests.

While a number of factors impact weight gain during this transitional phase, less is known about some of the environmental factors that influence a person's body weight during their first year of college.  A recent health and nutrition study examined the impact of some environmental factors on college freshman weight gain.  For this study, obesity researchers investigated the impact of college dormitory characteristics on freshman weight gain, eating habits, and physical activity.  The results of this study showed that:

• Freshman students assigned to dorms with on-site dining halls gained more weight than students assigned to dorms without on-site dining halls.
• Female freshman residing at dorms with on-site dining halls weight more and exercised nearly 1.5 times less than female freshman living at dorms that did not have on-site dining halls.
• Living in dorms with on-site dining halls was linked to male freshman consuming more meals and more snacks each day.
• Dormitories located near a campus gym led to increased physical activity by female freshman compared to dorms located near the center of the campus.

This nutrition study indicates that living conditions and physical environment can influence a college freshman's eating habits, exercise habits, and body weight.  While on-site dining halls can be wonderfully convenient, it appears that this convenience might come at an unexpected price.  These environmental factors can be important for new college students to keep in mind when trying to maintain a healthy lifestyle.  Developing and maintaining healthy eating and exercise habits can not only help fight off the 'freshman fifteen', but can help develop healthy habits for life.  According to the American Institute for Cancer Research (AICR), unhealthy habits developed during this transitional period can turn into lifelong habits that can negatively impact a person's health in the long term.  The AICR recommends the following five strategies to help college freshman stay fit:

1. Aim for proper portions with plenty of fruits, vegetables, and whole grains.
2. Plan meals in advance
3. Limit the amount of alcohol consumed, particularly since these contain non-nutritive calories
4. Remain or become physically active
5. Become more aware of the nutritional value of foods

Avoiding the 'freshman fifteen' can be tough, but by being aware of the risk, planning ahead, and developing healthy lifestyle habits, it is possible for any new college student to successfully fight the 'freshman fifteen'.

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Learn to Estimate Correct Portion Sizes

Consuming the appropriate portion size of the foods we eat is a vital part of eating healthy.  However, it has become one of the things with which we have the greatest amount of difficulty.  Part of this is likely due to the way portion sizes have changed over the years.  A hamburger 20 years ago was much smaller than a typical fast food hamburger we consume now.  This change in portion sizes over time has distorted our concept of correct portion sizes.

A new nutrition study used computerized tool to determine how accurately adolescents estimate portion sizes.  For this study, adolescents between the ages 11-17 years were asked to estimate portion sizes in two ways.  In a short-term recall test, the children served themselves their usual amounts of 10 foods and later in the day were asked to estimate the amount they ate.  In a real-time perception test, the children were asked to estimate pre-weighed portions.  On average, the children in the study underestimated their self-served portions by 8% with substantial underestimations for breakfast cereals and french fries among others.  The results of the real-time perception test were even worse with children underestimating portion sizes by 15% on average.  Substantial underestimations in this test were found in 14 of the 20 portions.

These results make it pretty clear that not only us adults underestimate portion sizes.  By underestimating portion sizes, we put ourselves into situations where we are eating more that we realize.  The size of food items presented to us at stores and restaurants is typically much more than a single serving.  For example, the 12 oz. steak we might be intent on grilling over the weekend is not one serving; it is actually 4 servings of meat.  By assuming that one 12 oz. steak is one serving size, we find ourselves eating a lot more than planned throughout the course of a day.  Learning how to estimate correct portion sizes is an important part of designing a healthy eating plan.  In addition to actually weighing or measuring your food as you prepare it, you can visualize appropriate portion sizes:  For example:

• 3 oz. of meat (beef, poultry, and fish) equals a deck of cards
• 1/2 cup of cooked pasta is about the size of a golf ball
• 1 bagel should be about the size of a hockey puck
• 1/2 cup of cooked vegetables is about the size of half a baseball
• 1 teaspoon of butter is about the same size as the tip of your thumb
• 1 cup of cereal is about the size of a baseball
• 1 cup of fruit equals a tennis ball

If you want to test your knowledge, take the Portion Distortion Quiz!

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Increases in Food Availability

Research continues to suggest that our easy access to food is one of the major contributors to the obesity epidemic we are currently facing.  However, it is not entirely clear if there are differences in the availability of specific foods that could be responsible for the increase in obesity.

A new study explored this possibility.  To determine what food categories might be responsible, the study investigator analyzed food availability data from 1909 - 2007.  The results of this analysis showed that on a per person average, the consumption of a number of food categories have increased dramatically. 

• Added Oils - increased from about 16 kg/year to about 39 kg/year
• Meat - rose from 56 kg/year to 91 kg/year
• Cheese - increased from about 2 kg/year to about 15 kg/year
• Frozen Dairy Products - increased from <1 kg/year to nearly 12 kg/year

In addition to these categories, increased availability of sweeteners, carbonated beverages, fruits, vegetables, and fruit juices were seen.  Interestingly, many of the food categories that have become more available over the years are foods that are high in fat content.  Since fat is the most energy-dense macronutrient, the increased availability of these foods might be a major contributor to our increased energy intake and increased incidence of obesity.

In addition to an increase in food availability over time, we have also seen an increase in portion sizes.  For example, cheeseburgers have increased in size and caloric content over time.  According to the National Heart, Lung, and Blood Association, the number of calories in a cheeseburger have increased from 333 calories to 590 calories, an increase of 257 calories.  To view more examples and discover what you would have to do to burn those calories, take their Portion Distortion Quiz.

One of the major keys to healthy eating is portion control.  Since food has become more available and available in larger portions, it becomes more important for all of us to become more aware of proper portion sizes.  Whether you are looking to maintain a healthy body weight or to lose weight, my easy plan is a simple way to make sure you eat the right amount of calories each day.  Visit us at www.drtabor.com to learn more!

Meal Pattern Trends in U.S. Children & Adults

A new study published online ahead of print in the American Journal of Clinical Nutrition examined trends in eating occasions in the United States over a 30-year period between 1977 and 2006.   For this study, the researchers collected data from 4 different food and nutrition surveys conducted between 1977 and 2006 that included information from more than 28,000 children and more than 36,000 adults.  Analysis of this food and nutrition data provided some interesting insight into our eating habits.

Eating Occasions.  The number of eating occasions increased over the 30-year period for all ages.  The average number of eating occasions in 1977 was about 3, which increased to about 5 occasions per day in 2006.  As one might expect based on an increase in the number of eating occasions per day, the interval between eating occasions decreased substantially over the last 30 years.  From 1977 - 2006, the amount of time between eating occasions decreased by about 1 hour.

Meal/Snack Size.   The size of meals and snacks we consume has also changed dramatically over the 30-year study period.  Compared to 1977, U.S. children consumed about 62 calories LESS at meals in 2006.  Unfortunately, this was more than offset by the 180-calorie INCREASE from snacking occasions.  Adults consumed more calories at both meal (~123) and snacking (~180) occasions.

Total Calorie Intake.  These changes in eating behavior (eating more often and consuming more food overall) has lead to an increase in calories consumed over the 30-year study period, 2,090 calories per day in 1977 versus 2,533 calories per day in 2006.

Overall, these survey data show us pretty clearly that we eat more often and more total food each day now than we did 30 years ago.  The reasons for this are numerous and complex.  For example, some research has suggested that eating smaller meals more frequently is a good way to either maintain or lose weight; however, it is important to remember the 'smaller meals' part of that equation.  With the increase in portion sizes over the years, the definition of small has changed, so we might find ourselves eating more frequently, but eating more than we realize.  The National Heart, Lung, and Blood Institute (a part of the National Institutes of Health) published their Portion Distortion quiz/presentation back in 2003 and 2004.  This is a fun and informative quiz on portion sizes if you ever want to see (1) how they've changed over the last 20 years and (2) the amount of exercise required to burn off those extra calories.

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