The Habit of Responsible Eating

Cigarette warnings remind us of the harm smoking causes, and liquor ads remind us to drink responsibly. Something we rarely see in food ads are the words “eat responsibly”.
We see claims such as low fat, 100 calories, low sodium, high fiber, etc. But none of them actually say “eat responsibly”. Consumers today are paying closer attention to the nutritional value of food. How many times have you compared, side by side, two similar products in a grocery store, then choosing the one with a more favorable nutritional content? I would assume, probably a few times per visit. Here’s another question: unless something is individually wrapped (granola bar, yogurt) how often do you actually pay attention to the serving size indicated on the label? Look at a bag of regular potato chips. The serving size is generally 1 oz (ounce) containing 150 calories, 10g of fat, 180mg sodium, 15 g of carbs. A small bag of regular potato chips is 1 1/2 oz, so 1  1/2 servings. Finish a whole bag, and you’ve eaten more than what’s recommended. A big bag of regular chips is generally 10 1/2 oz, or 10 1/2 servings. It doesn’t take much to distract us from how much we’ve eaten when your favorite sports team is winning, or when you’re in a good conversation at a family barbecue.

Now, the chips is just one example. What about the cereal you eat in the morning? The serving size is usually 1 cup, but you like eating from your favorite bowl that can clearly fill 2-3 cups. Or how about the shredded cheese you’re sprinkling on a pizza? Did you take a handful or did you measure 30 grams, about a 3 centimeter cube? It’s not easy to portion everything out, and it can be very tedious. But, trying to respect what the label indicates as 1 portion can lead responsible eating habits.

Weight Watchers is great example of a diet program that teaches people how to eat whatever they want in moderation. Associating certain quantities of food with a point value per portion while  staying within a daily point allowance, enables people to adapt to this style of healthy eating. So, what steps are food companies taking to help people respect serving sizes allowing them to eat what they want, while indulging in moderation?

I recently visited a restaurant in Florida called Seasons 52. They adapt their menu every 3 months according to seasonal produce, while making making each dish no more than 475 calories. I’ll admit I thought the portions were a little smaller than usual, but it made me think that if this 475 calories, and I have eaten considerably more than this, then how many calories have I consumed in what I consider a regular restaurant meal? I was full at the end after eating an appetizer, entrée and a little dessert (which are individually portioned at 250 calories or less).

Mars recently announced that by the end of 2013 all their chocolate bars will not exceed 250 calories. Mars states they “want to be part of the solution and is committed to leading the chocolate industry to a healthier environment”. You may see your Snicker’s bar slim down, and more respectable king sizes. In fact, their king sizes, which is two regular chocolate bars in one package, will still have the same two bars just in a 250 calorie or less formats, enabling you to have one now and save the other for later. They call their initiative “Responsible Snacking“.

It’s no secret that excessive eating is big issue in society. For those of you who think you are eating healthy, measure your food. Try it for one week, and see what happens and see how will feel. Measure your spaghetti before you boil it, only take 3 crackers when you normally eat 6, or see how much 1 cup of orange juice (which is the recommended serving size) pours out to.  Responsible eating can be a step forward towards a healthier eating lifestyle. Give it a try.