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Transcript
PORTION SIZE AND CALORIC INTAKE Portion sizes have increased dramatically in the last half century: The archetypical 6.5-ounce sugarsweetened beverage from the 1950s has given way to bottles of 20 ounces or more. And as Morgan Spurlock graphically illustrated in his movie, Super Size Me, restaurant portions have also ballooned to lure in “value” customers. Indeed, the rate of new, larger portion-size introductions among a sample of common commercial products increased by more than a factor of 10 from 1970 to 1999—the period when obesity rates increased most rapidly— driven predominantly by the exceedingly low cost of commodities. Although it seems intuitive to link the larger portions to Americans’ growing waistlines, the relationship between calorie quantity and quality must be carefully considered, to ensure that changes in portion size produce real benefits. Extensive research demonstrates that for many individuals, larger portions lead to more calories consumed over the short term. However, there is little evidence that changes in total calorie intake, independent of dietary quality, have a meaningful long-term effect on body weight. When lean or obese individuals were under- or overfed to change body weight by 10 percent, energy expenditure decreased or increased, respectively. In addition, after a period of forced overfeeding, research volunteers decreased food intake until original body weight had been restored. In short, body weight appears to be under strict long-term control by biological factors, and the body’s metabolism responds to resist weight change. Genetic make-up helps to explain individual differences in predisposition to obesity. But in the focus on calories in and calories out, the importance of modifiable environmental factors, especially diet quality, is often lost. This is especially problematic because diet quality strongly influences individuals’ risks for diabetes, heart disease, and other degenerative conditions associated with the Western diet. There are many modifiable biological drivers of body weight, but the most important are hormones in general, and insulin in particular. States of high insulin secretion are characteristically associated with weight gain (e.g., excessive insulin treatment in type 2 diabetes), whereas reduction of insulin levels causes weight loss (e.g., inadequate insulin administration in type 1 diabetes). Diet has a major impact on insulin secretion, predominantly related to the total amount and type of carbohydrate consumed. Highly processed starches and added sugars have a high “glycemic index” and inordinately raise blood sugar and insulin levels. Trans fat used to top the list of public health enemies. Happily, in recent years trans fat has been largely eliminated from the food supply. Today, increased focus on the type and amount of carbohydrates is needed. A strong case can be made that increasing the portion size of refined starchy foods (e.g., extruded breakfast cereals, bread, white rice, pasta, fries) and added sugars (e.g., sugar-sweetened beverages, highly sweetened desserts) erodes diet quality and leads to chronic disease. Conversely, increasing the portion size and serving frequency of minimally processed carbohydrates (vegetables, fruits, legumes), healthful fats (nuts, avocados, oil-based salad dressings), and plant-based proteins (nuts, legumes, soy products) displaces less healthful foods, improves diet quality, and protects against chronic disease. require simultaneous restructuring in national food policy, to increase the amount of these products in the food supply, and to lower their cost relative to commodities. IN SUMMARY: • All calories are not alike, so it is critical to complement the current focus on portion size with a shift in our cultural thinking on diet quality. • Now that trans fat has been largely eliminated from the food supply, the leading dietary cause of obesity and related complications is highly processed carbohydrates—not just sugar but also refined grains and potato products. SCORE: 3 Efforts to reduce calories continue to move in a positive direction: away from the low-fat paradigm and toward an emphasis on low-sugar and smaller portion size. This constitutes progress, but a more fundamental focus on food (or calorie) quality, not just quantity, is needed. • To increase consumption of minimally processed carbohydrates, healthful fats, and plant-based proteins, shifts in national policy are needed to decrease prices of these foods relative to commodities, as are culinary strategies from the foodservice industry to make these options more available on menus and served in a delicious variety of ways. All calories are not alike. The belief that they are has produced misguided attempts to modify the food supply and led to confusion and indecisiveness about what to do within the culinary profession and the foodservice industry. Simply lowering the total calories in a meal by reducing fat content will not lead to lasting benefit, if that meal is less than satisfying and leads to subsequent overeating. RECOMMENDATIONS: The foodservice industry has an unprecedented opportunity to help end the epidemics of obesity and related diseases. However, a paradigm shift is needed. Measures that only reduce calories, without enhancing the quality of those calories, are destined to fail. Instead, the focus should be on serving more minimally processed carbohydrates, healthful fats, and plant-based proteins, while simultaneously reducing high glycemic index carbohydrates. The goal is to make healthy foods in appropriate portion sizes the most appealing options. These changes will 18