Topics: Healthy Snacks & Beverages
At the core of protecting kids from childhood obesity is teaching them to consume healthy foods and beverages. But another layer to the battle of what to eat is teaching them about healthy amounts of food. “Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods,” according to the Centers for Disease Control and Prevention (CDC).
Part of the challenge may be that people don’t know what a healthy portion size is today. “Much of what Americans eat for breakfast, lunch and dinner is two or three times bigger than the government’s definition of a portion,” states a recent article by The Republic. If adults don’t completely understand portion size, they won’t be able to share correct information with kids. To figure out just how much of each food group your family should be eating, check out this Daily Food Plan calculator from MyPlate: http://1.usa.gov/mOr94d. Schools and families can teach kids about the definition of a portion by using fun visuals as examples, like a deck of cards, a tennis ball, and the palm of the hand, suggests The Republic story.
A recent New York Times article by Frank Bruni explored how and why Americans are drawn to large portion sizes of junk foods, from buy-one-get-one-free pizzas to fast food burgers with three layers of meat. According to the CDC, the average size of a soda has increased sevenfold from 7oz in the 1950s to 42oz today. An average serving of French fries jumped nearly three times from 2.4 oz to 6.7oz over the same time period.
With advertisements for extreme portions bombarding us every day, what tactics can families and schools use to teach kids that eating healthy means eating the right amounts of nutritious foods? Here are four ideas from the CDC:
1. At home, plate the entrée and sides but keep the extras in the kitchen. If the leftovers are on the table, family members may be more likely to take additional helpings.
2. Don’t serve food straight from the package, or you’ll risk overeating. Instead, pour snacks into small bowls or when taking food to another room in the house. The same can go for packing kids’ lunches; parents can pour almonds or raisins into smaller containers instead of giving kids the entire package.
3. Serve healthy snacks throughout the day. Send a newsletter home to parents encouraging them to pack healthy, portable snacks like carrots or granola for kids who need to snack between meals. Check out our healthy snacks list for ideas.
4. Make healthy foods visible and hide unhealthy options. In the cafeteria or school vending machines, put the healthiest food at eye level and move any unhealthier options to a high or low shelf. “People tend to consume more when they have easy access to food,” according to the CDC. For more ideas on how to make healthy options more enticing, check out our recent “Art of the ‘Nudge’” blog.
How does your school teach kids about portion control? Tweet us @BagtheJunk or write on our Facebook wall.
Infographic credit: CDC