Study: This is how you control the portion size of the food you will eat to maintain a healthy waistline

Dubai, United Arab Emirates (CNN) — Portions of some ultra-processed foods have increased in size, up to nearly five times the usual size. These foods include chocolate, french fries, and fast food hamburgers in addition to soda, according to a study published in the American Journal of Public Health in December 2021.

These ultra-processed foods are artificial formulations that typically contain 5 or more ingredients such as hydrogenated oils, dyes, and flavor enhancers that you might not find in other processed foods, according to the Nova Food Classification System developed by the Center for the Epidemiological Studies of Health and Nutrition at the College of Public Health in Florida. University of Sao Paulo.

Despite continuing to provide the usual small-sized portions, the volume swell also affected the accompanying soft drinks.

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“It’s not surprising that many of us are overweight because it’s easy to build up,” said Lisa Young, registered dietitian and lead author of the study, and assistant professor of nutrition at New York University. These are ridiculous sizes.

Regularly eating large portions that exceed your individual daily caloric need may lead to obesity, which results in health consequences such as heart disease and type 2 diabetes, in addition to other conditions such as sleep apnea and osteoporosis and gallbladder diseases.

Young explained that the ingredients for food and drink are cheap compared to other expenses such as rent, staff, equipment, production and marketing, so manufacturers do not cost much to provide larger portions of food.

“Consumers are happy that they’re paying a little more for a much bigger share. So it works for both parties except around your waist,” Young noted.

The response of the food companies to the study was that the consumer can choose the portion that suits him within a variety of portion sizes presented to him.

“Hersey has always offered a variety of split stakes and multiple options within the allowed margin,” Jeff Beckman, a spokesperson for The Hershey Company, told CNN in response to the study findings.

“By offering more drinks… in different bottle sizes, we’re offering our customers different options that fit their lifestyles and needs,” Coca-Cola spokeswoman Ann Moore told CNN.

As for the companies “Burger King” and “McDonald’s”, they indicated that they offer multiple portion sizes with nutritional information on the ingredients of each.

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When you are offered larger portions or buy foods in bulk, you should assume that the amount you take is the amount you should be eating.

The higher the serving, the more calories, sodium, saturated fat, and sugar you’ll consume.

So, here are some tips to help you cut back on your portion and improve your health:

Cut back on portions of ultra-processed foods, which are marketed for larger portions.

Study: This is how you control the portion size of the food you will eat
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Chocolate: When possible, always buy the smaller size. She noted that if you buy a larger plate, eat one or two squares a day.

Study: This is how you control the portion size of the food you will eat
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French fries: Take the smallest portion on the menu, share your plate with someone else and order vegetables as a secondary dish.

Soda: When eating out, order the smallest available soft drink. If you’re at home, pour the drink into a quart glass, or if you have a pint glass, fill it halfway with ice.

Study: This is how you control the portion size of the food you will eat
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grains: Avoid eating directly from the can. Scoop the cereal into 1 cup, then pour it into a bowl. This can help you remember how much one cup is.

Study: This is how you control the portion size of the food you will eat
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Hamburger: “Be your plate all day with a vegetarian dinner, like a quinoa or other salad, or a vegetable dish,” Young advised.

Study: This is how you control the portion size of the food you will eat
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potato chips: One-time sachets are best for portion control. You can also use a measuring cup to split larger bags, but be sure to put the bag away when you’re done.

Study: This is how you control the portion size of the food you will eat
Credit: Adobe Stock

Bagels and buns: “It’s best to cut it in half and heat the leftovers in the toaster oven the next day,” says Young.

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Fill your plate with more fiber-rich foods, especially fruits and vegetables, as they increase satiety and provide beneficial nutrients.

Ask for a half portion when you eat at restaurants, especially pasta dishes.

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