Cheap Readily available Easy to overconsume Portion sizes are too big Kilojoule dense energy dense Inactive Sedentary
How BIG are your portions?
<ul><li>How </li></ul><ul><li>BIG </li></ul><ul><li>are your portions? </li></ul>The UPSIZING of everyday foods and how it contributes to passive weight gain and the obesity problem Catherine Saxelby www.foodwatch.com.au
We live in an “obesogenic’’ (obesity-creating) world w here junk food is cheap kilojoule-dense widely available and sold in large portion sizes
Compare the size of the portions now and then FAMILY BLOCK OF CHOCOLATE 150 g FAMILY BLOCK OF CHOCOLATE 250 g 1970s NOW
Even the humble cup of tea is served in a bigger mug now … compared to the dainty china cups of the 1960s 1960s NOW ROYAL ALBERT TEACUP 150mls TEA MUG 250mls
We used to enjoy cup cakes. Now huge muffins are the go (although cup cakes are once again trendy!) 1970s Now Cup cake 90g Choc-chip muffin 200g
Volumes of alcoholic drinks show the greatest rise in size from then to now 1980s NOW OLD WINE GLASS 100ml = 1 standard serve or unit TODAY’S WINE GLASS 200 - 250ml
The movie “Supersize Me” changed the way we view fast food and it’s up-sizing techniques The theme: Filmmaker Morgan Spurlock eats nothing but McDonald’s for 30 days and always accepts a “supersize meal” when offered. Weight gain, malaise & poor health result. While hardly scientific, it proved a humorous look at the nutrition negatives of fast food and how it’s marketed to consumers.
Fast food outlets are masters at upsizing you for a few cents more! See these common examples Meal Deals: value for money “ Triple” “ Whopper” “ Stack”: Promotional huge sizes Upsize your fries
Food companies give you food for free! It’s a bargain we can’t resist! 250ml extra free Two free 1.2 kg for the price of 1 kg
Expanding portion sizes USA 1991-96 Smiciklaus-Wright H et al 2003. JADA;103:41-47 NOW 1991 OLD SIZE 50g NEW SIZE 140G
Serve sizes have increased since when first introduced Young & Nestle J Am Diet Assoc. 2003;103:231-234 Year Size when introduced Sizes now Budweiser beer 1976 210ml 210, 360, 660, 1200 Hershey's Chocolate 1908 18g 48, 80, 120, 120, 210 McDonalds Fries 1955 70g 70 (small) , 120 (med) , 170 (large) , 207 (king) McDonalds Burgers 1955 50g 50, 100, 120, 140 Coca Cola 1916 210ml 240, 370, 600
Movie popcorn The bigger the box, the more you eat! Hoyts 2010 Maxi Mega Super Mega Weight (g) 150 275 300 Fat (g) 36 68 72 kJ 3000 5400 6000 Cost $5.30 $6.30 $7.30
Brian Wansink movie popcorn experiment Wansink & Seaburn Park 2000 Food & Brand Lab, University of Illinois Maxi 150g Super Mega 300g People eat approx 50 per cent more from the big bucket than from the ‘small’ bucket + 50%
Watch a movie with M&Ms … but not the big bag! ‘ Medium’ bag 250g 100 M&Ms Large bag 500g 206 M&Ms
Pack size increases consumption Number of M&Ms consumed from small & large packs Wansink B. 1996 Can pack size accelerate usage volume? Jrnl Marketing 60:3:1-14. 63 112 100 206
Big plate, looks less! The fashion to large dinner plates encourages large portions. Which ‘steak’ looks ‘bigger’ - the one on the big plate or the small?
The solution - e a t s m a l l <ul><li>Serve ‘small’ (normal) portions </li></ul><ul><li>Eat with a normal not over-sized spoon </li></ul><ul><li>Go for quality – ‘Less’ is more! </li></ul><ul><li>Avoid: </li></ul><ul><li> “ super ” </li></ul><ul><li> “ whopper ” </li></ul><ul><li> “ maxi ” </li></ul><ul><li> “ mega ” </li></ul>
The solution - e a t s m a l l <ul><li>Eat half now, half later </li></ul><ul><li>Share with a friend </li></ul><ul><li>Ask for a doggie bag </li></ul><ul><li>Don’t come back for ‘seconds’ </li></ul><ul><li>Listen to your stomach! Stop eating when you’re FULL! </li></ul>If it doesn’t go to WASTE, It’ll end up around your WAIST!
Portion size <ul><li>I hope you learned a bit from this slide show. Please check out the Foodwatch website at </li></ul><ul><li> www.foodwatch.com.au </li></ul><ul><li>Catherine Saxelby </li></ul><ul><li>B Sc, Dip Nutr & Dietetics, AN, APD, AIFST </li></ul><ul><li>Nutritionist and Dietitian </li></ul>