Portion Sizes Increasing In, Out Of Homes

Many people want to get their money's worth -- especially when it comes to food. But a new study found that portion sizes are way out of control, and not only when eating out.

These days, "super size" means super huge, which is just what Ewart Morris likes.

"Oh yeah, the portions are pretty huge," he said.

But Morris was surprised to hear that researchers found portions people prepare at home are also larger. These findings appear in the Journal of the American Medical Association.

Researchers at the University of North Carolina at Chapel Hill say portion sizes are getting out of control.

"We've seen these portion sizes increase at all locations, including fast-food establishments, restaurants and at home," said Samara Nielsen, of the university's Department of Nutrition.

Nielsen and her team compared portion sizes from 1977 to 1996. In 1977, the average hamburger weighed 5.7 ounces. In 1996, it grew to 7 ounces, which is nearly 100 extra calories. Soft drinks also went from just more than 13 ounces to almost 20 ounces -- a 49-calorie increase.

The medium fries in a McDonald's value meal contain 450 calories and 22 grams of fat. When you supersize for just 39 cents more, the fries alone tack on an extra 160 calories and 7 grams of fat.

Portions for all of the popular foods studied except pizza increased both inside and outside the home during the study period. In fact, homemade hamburgers grew bigger than fast-food hamburgers. Hamburgers at places other than fast-food restaurants actually shrank a bit.

Calories, of course, went up with the portion sizes. This increase is a major reason for America's obesity epidemic, experts said.

"We're eating anywhere from 50 to 100 calories more per food. When you add that in four to five times a day, you're looking at 200 to 500 calories over the course of the day, which adds up to about 20 to 50 pounds in a year," dietician Heidi Reichenberger said.

Portions are easy to visualize -- a matchbook is about an ounce, the serving size for cheese. A golf ball, two tablespoons -- the ideal for peanut butter. A tennis ball is a good half-cup -- what you want for mashed potatoes or ice cream. A deck of cards, 3 ounces, is the size and width you want for meat, poultry or fish.

"People based on their height, their weight, their activity level can have a number of serving sizes from different food groups over the course of the day. So all it means is you have to know how much you can eat in a day, and then divide it appropriately between the meals," Reichenberger said.

Experts know many people will not completely cut high-calorie foods from their diets.

"If I say to them, 'Why don't you get a smaller size or why don't you not get a large french fries? Get a small french fries.' This is something that they seem to think that's more doable," Nielsen said.

And what about those super-size bargains that are so hard to resist?

"I prefer to get my most food for the money, but take a doggy bag, take it home," Morris said. "You don't necessarily have to eat the whole meal."

Packaged foods like candy bars and chips have also increased in size, but most people still look at it as one serving. Experts say you should look at the label to see just how many servings there are.