Serving Size Awareness
Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?
Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.
More likely than not, we're not going to figure out and stick to eating just a single serving. This doesn't necessarily signify a lack of discipline/control--we are human after all. However, we can remain mindful about not going overboard and eating to excess.
Eating too much food in one sitting is hard on your body. Here’s why:
Food is meant to be spread throughout the day. Overdosing on too much food at one time may cause pain, upset, and sluggish digestion.
A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
When your blood sugar levels finally plummet, you may experience cravings for more food—specifically simple carbs or sweets.
Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.
5 tips to kick portion distortion
Don’t over order – when ordering take-out go for salads, soups, and appetizers, which are typically more reasonably sized than entrees. Or, just order the one entree for yourself!
Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
Chew well to aid digestion and give your brain time to register you’re full before you overeat. You should chew your first few bites of food until it REALLY turns into mush. And chew with gratitude!
HYDRATE. We often mistake thirst for hunger. If you're feeling a bit peckish in between meals, try drinking a full glass of water and taking a few deep breaths.
Pre-portion your snacks. Set aside your snacks (ie baby carrots, air-popped popcorn, nuts, etc) in snack-sized reusable containers to help yourself keep mindful of your snacking habits.