Yes, you are what you eat. Sadly, as a nation, we have found that eating super-sized portions of refined and processed foods devoid of nutrition and taste for the most part has contributed to the current epidemic of obesity.
Add to this picture the millions of Americans in their cars at the drive-through to pick up their fast food that they gulp down while rushing to the next appointment or activity.
Now think of a long meal in Italy, France or Greece where you have time to actually savor the flavors of freshly prepared local food. There is a world of difference in what is considered “fast food” and “slow food.”
We all know what fast food is. Your parents or grandparents may have to tell you what slow food is. Whether made completely from scratch or not, food and recipes that are made with love and attention that are shared with others demand the time to really taste and enjoy what you eat.
There is actually an International Slow Food Movement that began in Italy to protest the first “fast food” restaurant in Rome. Now with members on five continents, Slow Food celebrates the enjoyment of food, the preservation of regional foods, culinary traditions and small producers.
What is interesting is research shows in countries where taste and enjoyment of food is important, portion sizes of food in restaurants, in supermarkets and at home are much smaller than Americans would expect.
In fact, in France the portion sizes for a typical restaurant entree are estimated to be more than 50 percent less than an American entree. Actually, it is the portion size of our meals and not serving sizes of our food that has increased.
Serving sizes for U.S. food guides have been essentially the same since they were introduced in the 1940s. It is just that most Americans either don’t know or don’t care what serving sizes of foods should be.
Food labels all have nutrition facts that should include serving size and servings per container.
However, the serving size on some labels may be a portion size rather than a standard serving size. A portion of food is defined by the USDA as “the amount of food you choose to eat.”
A serving of food is defined as “a standard amount used to help give advice about how much to eat or to identify the amount of calories or nutrients in a food.”
For example, a serving of meat is two or three ounces. A 36-ounce prime rib special would be 12 servings. This is enough meat for a week or two. It is quite obvious restaurant sizes have increased in the last 20 to 30 years.
Restaurant plate and glass sizes have also increased to be able to hold it all. Research has shown that a person will eat more without realizing it as portion sizes increase.
With loaded baked potatoes the size of footballs, half-gallon drinks and cookies the size of Frisbees, it’s easy to see how Americans overeat.
Even when healthy foods are eaten, the amounts of those foods are also important.
One serving of cooked oatmeal is not what fits into your big cereal bowl.
The following guidelines will help to visualize one standard serving for Food Guide Pyramids and Diabetic Exchange Lists:
Whole Grain Cereal, Bread, Rice and Pasta
One slice of bread (half of a regular size hamburger bun or bagel)
One cup of dry cereal
One cup of cooked cereal, rice or pasta
Vegetables and Fruits
One cup of raw leafy vegetables
One cup of other vegetables, cooked or raw
One cup of vegetable or fruit juice
One medium apple, banana, orange, etc. (about the size of a tennis ball)
One cup of chopped, cooked or canned fruit
One cup dried fruit
Low-Fat Dairy Products
One cup of milk or yogurt
One-and-a-half to two ounces of cheese (about the size of a nine-volt battery)
Nuts, Seeds, Legumes and Plant Oils
One cup cooked dry beans or peas (legumes)
One cup of tofu
Two tablespoons of peanut or other nut butters equals one ounce of meat
One-third cup of nuts or seeds
One teaspoon of plant oils
Fish, Poultry, Lean Meats or Eggs
Two to three ounces of cooked fish, poultry or lean meat (about the size of a deck of cards)
One egg
To be able to estimate these servings, it would be helpful to review the size of household measures.
Get out the measuring cups and spoons to estimate what one-half cup of cooked cereal or two tablespoons of peanut butter would look like. That way when you eat that big bowl of oatmeal you will know that it is really two or three servings.
The current USDA Food Guide Pyramid is in the process of being revised. This pyramid is still useful when comparing food items while shopping, but research now suggests some changes should be made to the basic pyramid.
The Healthy Living Pyramid on this page puts what we know about health guidelines into practice.
When our plate mirrors the recommendations from the Healthy Living Pyramid, three-fourths of it will be filled with colorful high-fiber grains and fruits and vegetables. Animal sources like lean meat, fish, poultry or dairy should cover one-third or less.
In other words, Americans need to think of animal products as a side dish or condiment not the focus of the meal.
In restaurants, because of the large portions, share an entree or ask for half of the entree to be put in a take-away box before it is served. Ask for lunch-sized portions of entrees when possible. Order an appetizer as an entree.
At home, use smaller plates, bowls and glasses. Commit serving sizes to memory and eat accordingly.
Moderation is the key, with nutritional value and taste as motivation and inspiration.
Enjoying the abundance of God’s gracious bounty to us should be a given, but we have the responsibility of choosing and eating our foods wisely.
We should be able to “put on the whole armor of Christ” over a healthy body — the earthly temple of the living God.
For addtional resources on this topic and past articles from the Healthy Eating series, visit www.thealabamabaptist.org. For other articles related to health issues, visit the Web site as well.
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