FOOD TIP: Portion Distortion

Over the last 30 years, there has been a significant increase in the average portion size of food served. A Kit Kat once weighted 20g, where as today you can purchase a king size Kit Kat weighing 78g - that's nearly four times the old size. Soft drinks have been up-sized from 375ml to 600ml, which is equivalent to an extra 400 kilojoules. Eating only 100kJ extra each day for a year, will increase your body weight by 1kg ear year. Imagine how much weight you could put on in a year if you consumed a chocolate bar or soft drink each day.

Fast-food meals can also be super-sized, but by doing this you will consume 57 per cent more French fries, 6 per cent more soft drink and 18 per cent more burger. This super sizing of meals was developed as a marketing tactic rather than an answer to consumer demand. Offering you more food, for a little extra price may be good business, but it's bad for your waistline.

The large portion sizes served today have changed what we consider to be a "normal" serve of food. Extra large bowls of pasta, mega muffins, and enormous burgers are not only purchased from restaurants, cafes and take-away outlets, but are served at home too. Super sized juices and mega salads are designed for the healthy conscious person, but it doesn't matter what type of food you eat. More food equals more kilojoules and weight gain.

Reduce the portion sizes: If you buy bulk packets of food such as corn chips or meat, portion up the food into smaller sizes and store them separately. When ordering from a fast-food menu, never super size a meal - order a small or a medium-sized meal. Always order an entree or a small-sized meal at a restaurant or cafe. If you're hungry, order a side salad or a side of vegetables instead of the large meal. You could also share a meal with a friend or family member, instead of eating it all yourself. Finally, always transfer any food you plan to eat from the packet to a plat or bowl, as eating straight from the packet will make estimating the amount of food you eat difficult.