Quick quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?
Hint: It’s not “one.” Often, the above products contain two or two-and-a-half servings per package.
Can YOU Eat Just One?
Sure, you could go ahead and enjoy half the bag, but are you really going to do that?
Don’t beat yourself up if the answer is no. If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.
The Perils of Supersizing
Eating too much food in one sitting is hard on your body. Here’s why: Food is meant to be eaten throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
A surge of glucose is released into your blood. Your pancreas has to work overtime – pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol which is the body’s natural response to stress.
When your blood sugar levels finally plummet, you experience wicked cravings for more food – specifically simple carbs or sweets.
Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.
5 Tips to Kick Portion Distortion
Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
Chew well to aid digestion and give your brain time to register you’re full before you overeat.
Get enough water. Often we mistake thirst for hunger.
Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.
Get Even Healthier!
Are you curious about how easy-to-make changes can make a big difference in your health? Would you like help in making healthier food choices and serving size adjustments? Check out my upcoming events to gain awareness and information on how to improve your health and well-being.