How to Control Food Portions to Avoid Overeating

"Big mouthfuls often choke," echoes an Italian proverb. In this decade where the food supply is abundant, Americans are consuming more than ever. According to a 2003-2004 National Health & Nutrition Examination Survey, 66% of American adults are overweight or obese. As the intake of calories exceeds the calories burned, weight gain steadily rises. Over time, excessive weight gain leads to chronic health problems including heart disease, diabetes, stroke, respiratory problems, and psychological disorders such as depression. An astounding 300,000 American adults lose their lives in a year due to the obesity/overweight epidemic according to the Surgeon General. These afflictions of obesity bring into focus a significant concept - awareness and control of food portions.

In the American culture, food is glamorized on a daily basis with commercials, billboards, and photographed flyers from restaurants advertising delectable entrees loaded with both steak and shrimp along with steak fries drenched with cheddar cheese. Marketers tempt consumers with the terms "supersize" and "all-you-can-eat". Americans are blind to the fact that a lavish meal containing a ¼ lb Thickburger, a large order of fries, and a cup of ice cream topped with whipped cream totals 1800 calories, rivaling the total daily calorie requirement for women.

Awareness of the consequences of overeating enables Americans to adopt healthy eating alternatives. A method that targets the portions of individual meals involves appropriately arranging items from various food groups on your plate. For instance, on a nine-inch round sectioned plate divided into one large section and two smaller sections, fruits and vegetables belong in the largest section, one serving of lean protein belongs in a small section, and one serving of whole grain or starch belongs in the other small section.