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5 healthy foods you can easily overeat

Below is my blog post for Huffington Post “Portion alert: 5 healthy foods you can easily overeat.”

You can also read it HERE.

As a nutritionist, I counsel many clients who know what foods to eat to lose weight and be healthy. However, even the most educated of consumers may have trouble determining how much to eat of these foods. It is possible that eating too many of even the right foods can prevent you from losing weight. Hence, the need for a reality check and tips for portion control!

Here are five foods that are easy to overeat along with my suggestions.

1. Ready-to-eat cereal.

We know to stay away from sugar-sweetened cereals and choose a cereal where the first ingredient is a whole grain. However, pouring your healthy whole grain cereal into an oversize bowl can often spell disaster. It is a bigger problem for dense cereals like granola. In fact, it is easy to consume several hundred calories of granola in one sitting without realizing it.

As I discuss in my book The Portion Teller Plan, I advise clients watching their weight to eat approximately one ounce of ready-to-eat cereal. A one ounce serving of cereal can range in volume from ¼ cup of granola to approximately 1 cup cereal flakes to 2 cups puffed wheat.

My tip: It is important to read the food label and measure out the volume of cereal you plan to eat before pouring it in your bowl.

2. Nuts

Nuts are healthy. They contain healthy fats and also help us to feel full. However, it is easy to eat too many nuts. Especially if you are eating them straight from an oversize jar or at a bar when having a drink with a friend.

The recommended serving of nuts to eat is 1 ounce. That translates into a handful (a golf ball’s worth) or the amount that can fit into an Altoids tin.

My tip: When home, I suggest portioning out several servings worth and placing them in baggies to avoid over-nutting.

3. Olive oil.

We hear that a green salad drizzled in olive oil is healthy. This is true. After all, greens are super nutritious and olive oil contains monounsaturated heart healthy fat. But… olive oil still contains calories, at least 100 calorie per tablespoon.

The recommended serving of olive oil or an olive oil based salad dressing is 1-2 tablespoons, an amount that will fill a shot glass. When eating out, we are often served a salad with at least 4 tablespoons of salad dressing!

My tip: Next time you order a salad out, ask for the dressing on the side.

4. Hummus

Hummus, or chick pea dip, is a super healthy snack. Hummus contains protein and healthy fats. Fresh veggies dipped in hummus makes for a great snack. However, it is easy to overdo it, especially if you buy the jumbo tubs of hummus or if you are nibbling at a cocktail party.

I suggest eating approximately 2 tablespoons worth of hummus as a snack. This looks like a walnut in a shell.

My tip: Add baby carrots, celery, and red pepper for crunch, volume, and a boost of nutrients.

5. Fresh squeezed orange juice

I’ve written previously I suggest swapping a glass of juice for an orange. You will gain fiber and the mere fact that you are chewing your food helps you consume fewer calories. but fresh squeezed OJ can be healthy. However, it is easy to guzzle down a pint’s worth in the blink of an eye. Especially since it is hard to buy a smaller size.

The suggested serving size for juice is 4-6 ounces. That is approximately half a glass worth.

My tip: Next time you buy a pint of fresh squeezed juice, share it three ways or save the rest for another day.

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Court rejects NYC portion cap for sugary drinks

Below is my blog post for Huffington Post “Court rejects NYC portion cap for sugary drinks.”

You can also read it HERE.

New York City lost its final appeal to limit the sale of sugary drinks larger than 16 ounces.

In a 20-page report, the New York State Court of Appeals issued its final decision on the Portion Cap Ruling. Justice Pigott wrote:

We hold that the New York City Board of Health, in adopting the “Sugary Drinks Portion Cap Rule,” exceeded the scope of its regulatory authority. By choosing among competing policy goals, without any legislative delegation or guidance, the Board engaged in law-making and thus infringed upon the legislative jurisdiction of the City Council of New York.

The Portion Cap Ruling, commonly known as the soda ban, was to restrict the sale of sugary drinks larger than 16 ounces in restaurants, movie theaters, sports arenas and delis.

The decision is disappointing and a defeat to public health advocates urging the government to curb the sale of oversize sugary drinks thought to be a major contributor to America’s obesity crisis.

Dr. Mary Bassett, the commissioner of health for the city, issued the following statement:

Today’s ruling does not change the fact that sugary drink consumption is a key driver of the obesity epidemic, and we will continue to look for ways to stem the twin epidemics of obesity and type 2 diabetes by seeking to limit the pernicious effects of aggressive and predatory marketing of sugary drinks and unhealthy foods.

Mayor Bill De Blasio also expressed his disappointment in the court’s decision. As written in Capital New York:

“We are extremely disappointed by today’s Court decision that prevents the city from implementing a sugary drink portion cap policy,” de Blasio said in a press release. “The negative effects of sugary drink over-consumption on New Yorkers’ health, particularly among low-income communities, are irrefutable.”

As a nutritionist and portion size advocate, I too was disappointed with the court’s decision.

Portion sizes have grown exponentially over the years and rates of obesity have skyrocketed. In the 1950s, a soda at McDonald’s was 7 ounces; today, the company sells a quart-size soda nearly five times larger than its original size. KFC sells a half-gallon size with nearly 800 calories.

As I told Food Navigator USA:

From a consumer perspective, this was not about banning soda. This was about how much is reasonable for one person. There are a lot of factors that contribute to obesity. One very major one is the fact that what used to be a normal size is now called “mini.”

Indeed, we need to change our food environment if we want to reduce obesity rates and encourage consumer to select healthier food choices. That means selling smaller size portions of foods and drinks that provide no nutritional value. In my opinion, curbing the sizes of sugary drinks was certainly a good place to start.

I applaud the health department’s efforts and hope that we can all work together to promote a healthier food environment for our children to grow up in.

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Want to eat less? Choose single-serving packages

Below is my latest blog post for Huffington Post “Want to eat less? Choose single-serving packages.”

You can also read it HERE.

New research published in the online Feb. 18 issue of the Journal of the Academy of Nutrition and Dietetics reports some promising findings for overweight individuals. Eating foods packaged in single servings may help overweight people eat less. Eating less means fewer calories, and hence the opportunity to lose weight.

University of Tennessee researcher Holly Raynor and colleagues wanted to know if single-serving packages would give people cues about what is considered an appropriate amount of food to eat (aka an appropriate portion size).

As reported in Reuters Health:

Half the participants received a box of 20 single-serving packs of pretzels, each just under one ounce. The rest received two standard-size bags of pretzels, each 10 ounces. Researchers told everyone to take the pretzel bags home for four days, eating as much or as little as they preferred, then return them. Participants were also asked to fill out a form detailing when and where they ate the pretzels.

Overweight subjects who received the single-serve packages ate considerably less than those receiving the large packages.

The findings make perfect sense. People tend to eat more when served more and when eating from bigger packages. Single-serve packages offer built in portion control.

It is important, however, for consumers reading food labels to be able to understand what they are actually consuming. With the food labels getting a makeover, this will hopefully be possible.

As I’ve previously written here,, FDA has proposed that single-serve packages generally consumed in one sitting — small bags of snack foods, a 20-ounce soda bottle — be labeled as one serving. This will enable consumers to see the calories and nutrients found in the entire package, which most people eat.

I’ve been a big fan of single-serving packages and have recommended them to dieters trying to lose weight and gain an awareness of portion control. They have a built in stop sign which signals us to stop; this is important especially in today’s world of supersize portions.

Take home message: Divide and conquer!

Try buying single-serve packages when you can. Since many single-serve products cost considerably more than oversize packages, if you prefer to purchase a large package, I suggest repackaging the contents into single-servings. For example, when you open a large bag of pretzels, divide the contents into 1-ounce single-portions (approximately a fist full) and place them in small baggies. This way, when you crave a snack, you just grab a small baggie and resist the temptation of overeating.

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Hawaii to cap sizes of sugary drinks

Below is my latest blog post for Huffington Post “Hawaii to cap the sizes of sugary drinks.”

You can also read it HERE.

In New York City, we are patiently awaiting the court decision on whether or not a 16-ounce soda will become the default “large” at eating establishments including fast food restaurants delis, and movie theaters.

I am pleased that Mayor Bill de Blasio said that he would move forward with many of former Mayor Bloomberg’s initiatives, including a cap on the sizes of sugar sweetened beverages.

Now, it looks like Hawaii may cap the sizes of sugary drinks. The Hawaii State Senate recently introduced a bill that would prohibit the sale of sugar-sweetened drinks in containers larger than 16 ounces anywhere in the state.

As written in the bill:

The purpose of this Act is to promote the consumption of healthy beverages by ensuring that healthy options are available and accessible, and to reduce incentives to purchase and consume excessively large sugar-sweetened beverages.

Kudos to Hawaii!

Perhaps Bloomberg’s proposal initiated back in May 2012 was on to something. I recently wrote about the United Arab Emigrates’ proposed cap on super size beverages.

After all, does anybody really need to drink more than a pint of soda at one time? With obesity a major public health crisis in the U.S. and abroad, sodas that come in half-gallon containers may certainly be adding to the problem. Indeed, these jumbo sodas contain nearly 800 calories and 50 teaspoons of sugar, are pure liquid calories and contain more than a third of the calories many people should consume in an entire day.

And, as I’ve written before, obesity rates have increased in parallel with growing soda sizes and calorie labeling alone will not solve the problem. Consumers need an environment that encourages healthier choices. And the healthy choice must be the easy choice.

In the meantime, the NYC Department of Health continues to highlight the risks of drinking too many sugary beverages for children and adults. As part of its Pouring on the Pounds advertising campaign, the department recently introduced a new catchy ad, “A sip in the right direction.

In a continued effort to promote healthier New Yorkers, the health department is urging consumers to replace sugary drinks with water, seltzer, unsweetened teas, fat-free milk and fresh fruit.

Certainly a good idea!

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Save over 1000 calories with these simple portion swaps

Below is my blog post for Huffington Post “Save over 1000 calories with these 5 simple portion swaps.”

You can also read it HERE.

A new study published in the January issue of the Journal of Nutrition and Behavior sheds some more bad news for foods consumed outside the home. The researchers from Drexel University reviewed more than 2,600 menu items from restaurant chains and reported that a typical adult meal (comprised of an entree, side dish, and one-half appetizer) contained nearly 1,500 calories. Add a drink and a half dessert, and the calorie content of this meal increased to 2,020 calories.

To put this in perspective, the average American adult should eat around 2,000 calories a day. According to the research, you can meet your daily allotment for calories in just one meal. Yikes! No surprise that we are in the midst of an obesity epidemic.

As a nutritionist tracking portion sizes, these numbers hardly surprise me. Restaurant portions are enormous, at least double what they were 50 years ago. Burgers, steaks, and pasta bowls have increased in size over the past 50 years. So have bagels, muffins and soft drinks.

While what you eat matters (choosing grilled instead of fried chicken, for example), how much you eat (how large your portion is), matters more than many of us realize.

Here are some simple portion swaps that can save you over 1,000 calories.

1. Order an appetizer portion of pasta instead of a main dish portion.
Many main dish pasta portions contain at least three cups which translates to an entire days worth of grains. Appetizer portions contain approximately 1.5 cups of pasta. Add some fresh tomato sauce and lots of veggies and your portion is far from skimpy. A typical appetizer portion is enough food for an entire meal. Switching from a main dish to an appetizer portion of pasta can save you at least 300 calories.

2. Order salad dressing on the side.
So often, we think we are being virtuous by ordering a salad. After all, a salad contains no bread, and so many of us fear the starch these days. However, many appetizer salads in restaurants contain at least four tablespoons of salad dressing, far more than most of us need. If you order your dressing on the side, you can control how much you add. Most of us do not need more than one to two tablespoons of dressing (which translates into three to six teaspoons). Make this switch, and you can save at least 100 calories.

3. Order the small coffee drink. (Note: in some places a small is called “tall.”)
In the U.S., we seem to want our food in larger portions. Hence, even the descriptor term ‘small” is considered taboo and not used in many food establishments. For example, when you go to Starbucks and order a “small,” you get a “Tall.” We often forget that our coffee drink contain lots of calories, especially if it is in an oversize cup. Ordering the smallest size can save you lots of calories. For example, switching from a Starbucks Venti 20-oz coffee Frappuccino to a tall 12-oz size can save you around 170 calories.

4. Chose bran cereal instead of a bran muffin.
Muffins these days are oversized, often weighing in at seven ounces, and containing more than 500 calories. However, because it is just one item, and contains the healthy sounding term “bran” in its title, we often overlook its high calorie content. A simple swap such as switching to a cup of bran cereal and a cup of fat-free milk can save you around 300 calories.

5. Go single, instead of double or triple.
The fast-food industry is notorious for offering single, double, and triple hamburgers. For the good news, YOU get to choose. My suggestion: order the single instead of the double or triple size. For example, while Burger King’s Triple Whopper which is 16 oz contains nearly 1200 calories, the company’s Whopper sandwich which is 10 oz contains around 650 calories. Just making this swap can save you 510 calories. To save an additional 300 calories, switch to the Whopper Junior sandwich which weighs in at nearly 5 oz (and contains enough food for an adult) and hold the mayo.

As I previously wrote here, you can take action to rightsize your plate and save lots of calories by splitting a dinner entrée, wrapping up leftovers, and being mindful of how much food is on your plate.

I would love to hear any portion tricks and tips you may have.

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Los Angeles Health Dept Partners With Restaurants to Offer Smaller Portions

Below is my blog post for Huffington Post “LA health department partners with restaurants to offer smaller portions.” You can also read it HERE.

The Los Angeles County Department of Public Health launched a healthy restaurants partnership, identifying restaurants that will serve smaller portion sizes and healthier meals for kids. The program, Choose Health L.A. Restaurants is part of an effort by the L.A. Department of Public Health to curb the obesity epidemic and empower residents of L.A. County to choose health and lead healthier lives.

Choose Health L.A. Restaurants will promote menu changes that encourage healthier food choices and smaller portion sizes. The program will also offer healthier meals for children that can foster a healthy weight. The program is part of the public health department’s continued efforts to reduce the obesity epidemic by educating and empowering L.A. County residents to “choose health.”

To be part of the Choose Health L.A. Restaurants program, restaurants must offer smaller food portions and offer healthier meals for children by including more fruits and vegetables and less fried food. The health department will post decals in the windows of participating restaurants and list the participating restaurants on an interactive map at ChooseHealthLA.com.

As reported in the L.A. Times,

The program is the latest effort to attack the obesity epidemic in Los Angeles County, where about 23 percent of residents are obese. The county has also been encouraging residents to eat less and to give up soda and other sugar-sweetened beverages… ‘It’s all part of a coordinated campaign to change norms,’ said Jonathan Fielding, director of the Department of Public Health.

Dr. Fielding also told the L.A. Times that “Small changes in what we eat every day, at every meal can make a huge difference in terms of not only our weight but our overall health.”

I could not agree more. As a nutritionist counseling overweight clients, making small changes to your diet by eating a little less, skipping fried foods and adding more vegetables to your meal can make a huge difference at the end of the day.

Choose Health L.A. Restaurants sounds like a terrific program to me and appears to be a win-win solution for all. Consumers living in L.A. County can still dine out, eat healthfully and have the option to purchase smaller portion sizes, which will offer fewer calories. Restaurants can increase revenue by selling healthier food options in smaller portions and help contribute to the health of its residents.

I can’t wait to see other public health departments and restaurants across the country adopt similar campaigns. Indeed, the NYC Health Department has launched a terrific public health campaign, “Cut Your Portions, Cut Your Risk,” with subway ads in an attempt to get New Yorkers to be mindful of portion sizes, along with proposing a cap on the size of sugary drinks. (Currently in court. Stay tuned.) I was involved and an active supporter of these campaigns.

In the meantime, here are a few things YOU can do to dine out healthfully:

1. Share oversized portions with your dinner companion.

2. Start your meal with a healthy salad (dressing on the side, of course) or a low-fat soup

3. Limit liquid calories such as soda. Drink water instead.

4. Choose grilled instead of fried foods.

5. Take a stand and request that your restaurant serve smaller portions.

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Why current size labels can be deceptive

Below is my blog post for Huffington Post, “I’ll have a medium soda”–Why current size labels can be deceptive. You can also read it HERE.

As a nutrition researcher tracking portion sizes and labels manufacturers use to describe such sizes, I have seen food portions not only grow larger over the years, but the labels to describe foods and drinks have also changed.

For example, when McDonald’s opened in the 1950s, the company offered one size soda, which was 7 ounces; today’s 12 ounces is labeled a kid’s size and the 16-ounce is labeled small. Similarly, when Burger King opened, the company offered a 12-ounce small and a 16-ounce large soda. The 12-ounce is no longer sold and the 16-ounce comes as part of the value meal. Burger King’s small soda is now 20 ounces, the medium is 30 ounces, and the large is 40 ounces.

Does anyone pay attention to these label descriptors? And do they influence how much we really eat? Apparently yes, according to a new study published in Health Economics by Cornell University researchers David Just and Brian Wansink.

The study found that labeling a food as “regular” or “double size” affects how much consumers will eat, regardless of how big or small the portion size actually is.

The researchers served subjects two different portions of pasta in either a one cup-portion or a two-cup portion. For some of the subjects, the two different size portions were labeled “half-size” and “regular.” For the other subjects, the identically-sized portions were labeled “regular” and “double-size.” The labels for the first group of subjects indicated that the two-cup pasta portion was the regular size, while it was suggested to the second group of subjects that the one-cup pasta portion was the regular size.

The study concluded that varying the “regular” portions affected how much the subjects actually ate. Subjects ate more food when the portion was labeled “regular” than when it was labeled “double-size” despite the fact that the two sizes were actually the same size.

The subjects were also willing to pay more for a larger sounding portion size.

As reported in newsLI.com, “These varying concepts of ‘regular’ portions made all the difference in how much people would spend and subsequently eat,” said Just. “Participants ate much more when their portion was labeled ‘regular’ than when it was labeled ‘double-size.’ In fact, participants who thought their portion was ‘double-size’ left 10 times the food on their plate.”

How does this study affect those of us who typically eat out at eateries that offer foods and drinks in different sizes? The chart below shows the sizes of fast food soda portions at top fast-food chains.

McDonald’s

Kids 12 oz.
Small 16 oz.
Med 21 oz.
Large 32 oz.

Burger King

Value 16 oz.
Small 20 oz.
Medium 30 oz.
Large 40 oz.

KFC

Small 16 oz.
Medium 20 oz.
Large 30 oz.
Mega Jug 64 oz.

As you can see, the benign sounding “medium” soda is actually quite large. McDonald’s medium portion is 21 ounces (a pint and a half) and Burger King’s medium soda is 30 ounces (nearly a quart). But because these items are labeled medium, customers may consider themselves virtuous by not ordering the large, and may in fact order a medium order of fries to go with the soda.

My advice: Next time you visit an eating establishment that sells food in several sizes, I suggest ordering the small. Unless, you are visiting a Starbucks where the small is labeled tall.

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Why A Cap on Sugary Drinks May Work

Below is my latest blog post for Huffington Post “Why A Cap on Sugary Drinks May Work.”

You can also read it HERE.

The New York City portion cap on sugar-sweetened drinks was back in court earlier this week. I attended the appeals hearing held at the state appellate court. The NYC health department argued against the ruling by Judge Milton Tingling that blocked the cap on sugary drinks larger than 16 ounces from being sold in food establishments including fast food establishments, delis, and other locations which get a letter grade. As reported in the New York Times, the lawyer for the city was met with skepticism from the justices of the First Department of the Appellate Division. It is unclear when a ruling will be issued.

As I previously blogged on The Huffington Post and the NY Daily News, I support the portion-size cap on sugary beverages. In a nutshell, portion size matters and can help in the fight against obesity. As I illustrated in my book The Portion Teller Plan, portion sizes of sodas have increased considerably over the years. Large portions may contribute to obesity because they contain more calories than small portions. While a small soda (16 ounces) at KFC contains 180 calories, the Mega Jug (64 ounces) contains nearly 800 calories. Larger portions also encourage us to consume more and to underestimate our intake. Soda, in particular, offers up no positive health benefits and is pure sugar.

Now, a new study published in the American Journal of Clinical Nutrition found that soda size limits may help in the fight against obesity. The study found that limiting the sale of oversized sodas and other sugar-sweetened beverages could affect 7.5 percent of Americans daily, have the greatest impact on overweight individuals, and would not discriminate against the poor.

As written in HealthDay:

The study found that about 60 percent of Americans consumed sugary drinks daily, but only 7.5 percent of them purchased “super-size” sugary drinks from an eatery on a given day. The rates, however, were somewhat higher for certain groups: 13.6 percent of overweight teens, 12.6 percent of overweight young adults aged 20 to 44 and 8.6 percent of overweight people in general. The investigators also found that low-income and high-income people were equally likely to buy large sugary drinks from restaurants, which challenges the criticism that a ban on the sale of these drinks at eateries discriminates against the poor.

I certainly do hope that the court considers this study when issuing a ruling. Obesity and diabetes are major public health problems in the city of New York as well as in other parts of the U.S., and limiting the sizes of sugar-sweetened drinks is certainly worth trying.

In the meantime, the NYC department of health launched a new ad campaign urging New Yorkers to pay attention to the high sugar content in energy drinks, sports drinks, sweetened teas, and fruit-flavored drinks. While these drinks sound “healthy,” many have more sugar than soda. A 20-ounce lemonade, for example, contains 260 calories and 67 grams of sugar. Sugar-sweetened drinks have been associated with weight gain and and an increased risk of Type 2 diabetes and heart disease.

As the weather gets warmer and while we wait for a ruling from the appellate court, I urge us all to drink more water and pay attention to the sizes of our sugary beverages.

For more by Dr. Lisa Young, click here.

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Fighting Obesity in New York City One Cup at a Time

It has been a busy week in New York City surrounding discussions of Mayor Bloomberg’s portion-size restriction for sodas. Below is my blog post for Huffington Post on the topic. You can read it HERE.

I was pleased to participate in Mayor Bloomberg’s press event yesterday at Lucky’s Café on East 34th Street along with other public health activists. The mayor vowed that the city will appeal the ruling overturning the portion-size restriction for sugar-sweetened beverages that was set to go into effect. He also eloquently spoke about the health implications of consuming large sugary beverages for New Yorkers. The mayor mentioned that obesity is killing more than 5,000 New Yorkers annually and 100,000 people nationwide. Indeed, large portions of sugar-sweetened beverages are contributing to our obesity epidemic.

The proposed portion size cap was set to restrict the sale of sodas and other sugary drinks that are larger than 16 ounces in food establishments, including fast-food chains, restaurants, movie theaters, sports arenas, delis, and street carts. It would include the now-typical 20-ounce soda bottle from the corner deli and most oversized fountain drinks available in fast-food establishments and movie theaters. It would even include many “small” sodas served at such eateries.

The press release from Mayor Bloomberg’s office cites new research from the city showing a strong connection between the consumption of sugary beverages and obesity.

The release states that:

… neighborhoods with higher rates of consumption of sugary drinks tended to have higher obesity rates. Nine of the top 10 neighborhoods with the highest obesity rates city-wide were also the highest in sugary drink consumption. At the other end, the three least obese neighborhoods were also the lowest in sugary drink consumption.

From a nutritionist’s point of view, this makes perfect sense. Sugar-sweetened beverages are purely liquid calories, provide no nutrients, no health benefits, and contribute unnecessary calories to our diets. And, as I found in my research, portion sizes of soft drinks and other foods have grown considerably over time and so have our waistlines. The sizes of soft drinks have morphed into jugs and half-gallon containers large enough for a family of eight. In the 1950s, a Burger King “small” soda was 12 ounces and the “large” was 16 ounces. Today, its “small” is 20 ounces. In 1916, a Coca-Cola bottle was 6.5 ounces, and in the 1950s, a Coca-Cola ad advertised the 16-ounce size to be shared among 3 people. Today, many people complain that 16 ounces is too small. Indeed, our perception has shifted.

As I previously wrote here:

… the mayor of New York City is not banning the sale of soda. Nor is he telling consumers that they can’t drink soda. Rather, he is calling attention to how much should be considered a reasonable amount to drink at a time. And 16 ounces is certainly more than a reasonable — that is a pint-size worth of sugar water. I do not see the proposal as a ban, but rather as an attempt to reset the norm for how much drink constitutes an appropriate portion. This is a much needed proposal in an era of oversized portions.

I was pleased to offer my support to the city’s portion size restriction. As I indicated in the press release from the mayor’s office:

“I am in support of the portion-size restriction on sugar-sweetened beverages,” said Lisa Young, Adjunct Professor in the Department of Nutrition, Food Studies and Public Health at New York University. “Large portion sizes of sugar sweetened beverages are a major contributor to the obesity epidemic. Capping the size of sugar-sweetened beverages is an excellent way to fight obesity. Large portions of soda contain many calories and absolutely no nutrients. No one should be drinking a 64 ounce (half gallon) of soda. A 16-ounce soda (a pint size) is certainly large enough for one person.”

But consumers will only buy small portions if the price is right or if the large sizes disappear. The price is rarely right for small portions, however. Manufacturers rarely charge half price for a half portion, as it has to cover its costs. And the cost of food is cheaper than most other costs such as rent, labor, and supplies.

As I wrote in an opinion piece for the New York Daily News back in September after the proposal was approved by the Board of Health:

Large portions contribute to obesity because they obviously contain more calories than small portions: A small soda (16 ounces) at KFC contains 180 calories, while the Mega Jug (64 ounces) contains nearly 800 calories — and is more than one-third of an entire day’s recommended calories for some people. Bigger portions also encourage us to consume more and to thus underestimate how much we are really eating and drinking. And it is the destitute who are most frequently the victims of the ills that come with fast-food consumption.

Given the enormous health implications of obesity in New York and elsewhere, capping the portion sizes of liquid calories devoid of nutrients is a terrific place to start.
The city did indeed file an appeal of Judge Tingling’s ruling. It is unclear how long it will take before a decision is reached. While I do hope that the decision is made in favor of the city, regardless of the outcome, Mayor Bloomberg and the city accomplished a great deal. The proposal to limit supersize sugary beverages set the stage for a national discussion on the contribution of our food environment — in particular, large portions of sugary beverages — to the obesity epidemic. And, we can do something about it!

I do hope that while we are waiting, restaurants and other eating establishments follow Lucky Café’s lead and voluntarily offer smaller sodas. We as consumers should also pay closer attention to the sizes of our food portions. We should think twice before buying the larger size, even if we get twice as much for just an extra quarter. And, in the end, we must remember that portion size matters.

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Holiday tip: mini-size it!

Here is my latest blog post for Huffington Post. You can also read it here.

Happy holidays!

Holiday tip: mini-size it!

Mini-size it! A great way—perhaps the best way—to cut calories is to trim your portion sizes. Especially of foods that are high in calories. That would include many treats you would find at holiday parties and events such as eggnog, specialty hot chocolates, fancy chocolates, and cakes. The good news about using portion control as a way to trim calories is that you do not have to entirely ban your favorite treats and traditional holiday foods. The key to success, especially during the holiday season is “moderation.” If you crave a fattening food, it is ok to treat yourself to a small serving.

A few healthy holiday tips:

  • If you are baking a pie for guests, try cutting it into 10-12 slices instead of 8 slices.
  • If you are baking holiday cookies, bake smaller ones.
  • Buy mini muffin pans so you have them handy so that you can bake mini muffins.
  • If you are cooking potato latkes for Chanukah, make smaller ones, and use less oil.
  • Eat off of smaller plates.
  • Drink out of smaller glasses. Sip wine, for example, out of a smaller wine glass when possible (if entertaining at home, for example) and limit refills. Liquid calories add up quickly.
  • Eyeball serving sizes using common visuals. Three ounces of meat look like a deck of cards, 1/4 cup nuts looks like a golf ball, and two tablespoons of salad dressing fills a shot glass.
  • Use your hand as a guide.  Stick with a portion of meat the size of your palm and your starch (potato or rice) should be around the size of your fist. (Of course healthy veggies, without dressing, can be consumed in generous portions.)

As the quote goes: “If you can half-it, you can have it.” Or, as I write in my book, The Portion Teller Plan, “What kind of sandwich isn’t fattening?: The answer: “a half sandwich.”

Happy holidays!

Enjoy family, friends, and of course moderate portions of your favorite foods.

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