 By Karen Collins, RD, CDN
American Institute for Cancer Research
Obesity is far less common in France than in the United States, and some researchers contend that the relatively small portions the French eat are a key reason.
Some Americans might assume they will feel deprived with smaller portions, but studies suggest that we might find portion control surprisingly easy if we adopted some of the French eating customs and philosophies. The contrast in obesity between France and the United States is dramatic: 32 percent of American adults are obese compared to 11 percent of French adults. The French are more physically active than Americans, which may account for part of this weight difference, but smaller portions in France also lead to lower calorie consumption.
Studies at Penn State University and Cornell University have demonstrated repeatedly that when we are served larger portions, we eat more. Cookbooks, portion control
In addition, Paul Rozin, a psychologist at the University of Pennsylvania, has completed studies comparing fast food, Chinese, pizza, bistros and ice cream restaurants in Paris and Philadelphia, matching them by location, price and type of food.
Researchers weighed portions of similar foods served in each restaurant. In 10 out of 11 restaurants, French portions were smaller than Philadelphia portions by an average of 25 percent.
To compare the size of portions served at homes in the United States and France, Rozin matched the popular U.S. cookbook, Joy of Cooking, with a similar French cookbook. Portion size of recipes overall was 25 percent larger in the U.S. cookbook with portions of meat dishes 53 percent larger.
Only vegetable portions were smaller – by 24 percent – in in the American cookbook compared to its French counterpart. One reason smaller portions seem to satisfy the French may be that despite eating less food, they spend more time eating it. In McDonald’s, Rozin documented the French average lunchtime stay at 22.2 minutes compared to the U.S. McDonald’s stay at 14.4 minutes. A 2005 study found that although the French dinner time has decreased in recent years, it now averages about 40 minutes. For many Americans this may be surprisingly long. The lessons
Even if we are not ready to linger quite so long over meals, we can take lessons from French eating habits. First, we could begin by serving less food in order to eat less.
Research shows that when we are served less food, we do not leave the table hungry. In Penn State studies, researchers served participants 25 percent smaller portions than they ate at other times. The participants reported they were just as satisfied with the smaller portions as the larger-sized meals.
Second, we should try to extend the duration of the meal by serving food in several courses. The traditional French style of eating divides both lunch and dinner into several courses, which would stretch mealtime, make less food seem like more, and give the body time to achieve satiation.
Some researchers suggest that eating slowly will help us better taste and savor food, creating more pleasure regardless of how much is eaten.
Try simply serving salad separately from the rest of the meal or offering fruit after a meal instead of more portions of meat. When eating out, realize that all-you-can eat buffets – unheard of in Paris – may lead to excessive portions. Try ordering a healthy appetizer plus a soup or salad.
If you are served large portions you can pack some away immediately in a take home box to reduce the chance you will absent-mindedly eat more than you intend.
Food for thought . . . “While consumers seem resigned to the idea that portion control is a personal battle of will, they are also mindful that the temptation to overindulge – at home, at work, when snacking, when dining out – is especially great when the land of opportunity offers just too much of a tasty thing.” –The Hartman Group, "Portion Control from a Consumer Perspective"
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Karen Collins is a nationally known dietitian and nutrition expert whose work appears on Nubella News, MSNBC.com and other major Web sites. She is nutrition advisor with the American Institute for Cancer Research. Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment. |
