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(HealthNewsDigest.com) – Parents often overestimate the amount of food that their children need, which can put youngsters on the fast track to gaining weight. Average portion sizes have grown so large over the last 30 years that a typical restaurant portion today could easily feel two people. Even if you order off the kid’s menu, your child will be presented with far more food than he needs to eat at one meal.
Growing portion sizes are changing what Americans think is a normal portion and this can affect what we consider as a normal portion for kids, too. This is called portion distortion.
A portion is the amount of food that ends up on your plate or what you decide to eat for a meal or snack. It can be big or small.
A serving is an amount of food or drink that be estimated by common measurements such as cups, ounces or tablespoons. For example, a serving equals 1/2 cup of cooked pasta, 1 cup (8 ounces) of milk, or 2 tablespoons of peanut butter. All of these are good examples of kid-sized servings.
Children need to be in touch with their body. What does it feel like to be hungry? How does it feel when you have eaten enough, even if food is left on your plate? Having food available nonstop throughout the day mutes the actual feeing of needing to be fed to refuel the body. Kids that are allowed to graze nonstop miss out on this important cue. Though snacking is important, how many snacks you offer your child and the size of those snacks is very important.
When kids are presented with very large portions and expected to clean their plates it overrides their natural feeling of fullness. This can lead to overeating because the feeling of satisfaction from eating is ignored. Instead, children are programmed to feel stuffed after a meal rather than satisfied. Belonging to the Clean Plate Club is not a virtue.
You do not have to measure and weigh every food your child eats to keep portions in line. Instead, use these visual cues to estimate a kid-sized portion. Teach them to your child as well because moderation is the cornerstone of healthy eating.
CD cover estimates a slice of bread, average pancake or waffle.
Baseball estimates 1 cup of dry cereal, cooked pasta or salad
Tennis ball estimates a ½ cup serving of cooked cereal, cooked rice, cooked vegetables or cut up fruit, or a medium-sized fresh fruit.
Computer mouse is the size of a medium baked potato
Golf ball estimates a ¼ cup of raisins or dried fruit, trail mix or nuts
9-Volt battery can help estimate 2 tablespoons which is a serving of peanut butter, cheese, sour cream, dip, gravy or salad dressing
Deck of cards estimates a 3 ounce serving of meat, fish or poultry. If sliced thin, estimate 3 ounces by the size of a checkbook.
If your child is truly hungry, let them ask for seconds and offer half of the original size as extra. This allows your child to control how much they eat. It is your job to offer healthy food, but it is their job to determine how much to eat.
In the US over 18% of children aged 6 to 11 years old are obese. For little ones, aged 2 to 5, almost 14% are obese. We are not talking about a chubby child. Obesity at this early age means significant weight gain for their age. Portion distortion is a contributing factor.
Obesity is measured by BMI (body mass index) which calculates weight and height for age and sex. Specific BMI measurements have been established for kids taking into account that their bodies change as they grow and that these changes vary between boys and girls.
For example, a 10-year-old boy of average height (56 inches) who weighs 102 pounds would be in the 95th percentile for BMI. He would be obese for his age, sex and height and heavier than 95% of comparable 10-year-old boys.
You child would be considered:
Underweight if their BMI is less than the 5th percentile.
Normal or healthy weight if their BMI falls above the 5th and below the 85th percentile.
Overweight if their BMI is between the 85th and 95th percentile.
Obese if their BMI is at the 95th percentile or higher.
Parents and pediatricians often do not discuss weight but it might be wise to bring up the subject at your next routine visit. It would give you a good idea of where your child stands relative to other children her age.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.