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Beware of extra-large portions in disguise

By Lt-Col Linda Kilworth
There are a lot more statistics showing that Australians are getting fatter. At the same time there is an overall decrease in percentage of energy (measured as kilojoules) from fat over the past 20 years. This means we are eating less fatty food.

So what is the problem?
Well, it appears that the amount of food eaten has increased, so we consume more energy over all, mainly as fat and carbohydrates.

The increase in energy intake is due to more food being eaten away from home, more salty snack foods, more soft drinks and other high energy beverages and increased portion sizes.

Increased portion size is becoming a major issue.
Have you noticed how everything is upsizing? Instead of 375ml of Coke (645kj), we now have 600ml bottles (1030kj). Mars bars were 60g (1135kj) and are now king size at 80g, providing a whopping 1510kj. A pre-mixed can of rum and cola is 375ml and provides 1150kj, whereas 1 nip of rum mixed with 250ml of cola (total volume 290ml) provides 705kj. Most muffins are large, the carton of chips overflows, steaks are getting larger (300g and 500g serves) and even fruit juices are upsizing.

Then there are the "meal deals" where "value for money" outweighs consideration for the higher amounts of kilojoules about to be consumed. A burger and chips provides about 4000kj (almost half your daily intake) for between $5 and $6.

The increase in portion size equates to an increase in kilojoules consumed and over a period of time, leads to weight gain. Simply eating an extra 800kj per day, or 5000kj per week, surplus to requirements, will result in a weight gain of 10kg in one year.

Increases in portion size can be very subtle.
Faced with a pasta dish, most people opt for a serving that covers the plate instead of a small serve of pasta bulked out with a low kilojoule salad. Yes, pasta is healthy and provides lots of energy, but it's only required in moderation.

One way to avoid gaining weight.
Look closely at your portion size. Could you feel comfortably full with a smaller amount of food or drink? Try it - it will save you the heartache of "starving" in order to lose weight.

It is important to be aware of your own food indulgences - otherwise you could be stacking on the kilograms.

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