When it comes to food, it sometimes feels we are drowning in a sea of depressing information: soaring obesity rates, diets that don't work, unhealthy eating habits. And then, a bit of salt added to our wounds, we encounter something called the "French paradox," the term scientists have coined for the French population's ability to scarf down brie, pate, croissants, sweets and wine without suffering any ill effects. How do they manage it?
OPTICAL ILLUSION One of the keys, it seems, to France's relatively low obesity and high food-enjoyment rates is portion size. Simply put, the French eat whatever they want, including sweets, but in smaller amounts. But what does a proper portion really look like? According to Jean LaMantia, a registered dietitian at The Adelaide Health Clinic in Toronto, size is only part of the story. Foods with a high water content, such as soup, have a lot of volume but not many calories, she explains. Calorie-dense foods - typically foods that are higher in fat - need to be eaten in smaller amounts. How do we do this? Using a smaller plate or bowl makes choosing proper portions easier. A plate that is too large makes a healthy portion look small. How do we tell if we're getting the right portion size? According to LaMantia, "If your weight's going up, then the portion size is too big."
GET THE BALANCE RIGHT Another factor is proportion of food. According to LaMantia, starch or grain servings should be about the size of your fist, protein (after it's cooked) about the size of the palm of your hand, and vegetables in proportion to the starch, each one taking up a third of the plate. (And by the way, LaMantia notes that what you eat on and with will affect how much you eat. "If you compare your cutlery and your plate to what your grandparents had," she says, "chances are everything is much bigger.")
A QUESTION OF TIME In her bestselling book, 2004's French Women Don't Get Fat, Mireille Guiliano notes the difference in attitude to food in French culture and its impact on portion control. There, food is eaten slowly at a table and savoured, not hoovered down by the kitchen sink while reading the paper, or in the car or on the phone. And that's an important difference, LaMantia notes, because quick, distracted eaters tend to overeat. "You have to eat only until your hunger is gone," she says. "Don't eat until you're full. If you're getting up from the table feeling the pressure on the top of the stomach, your portion is too big."
EVERYTHING COUNTS Starting a meal with a smaller amount on the plate (and no food lying around on the table or counters) is also helpful, because if there is food left on the plate, you'll be tempted to finish it. "Some people might feel a bit panicked if there's only a bit of food there," says LaMantia. "Just calm yourself by saying if you want seconds you can have them, the caveat being that you have to wait 10 minutes. That gives your brain a chance to figure out if you're still hungry or not. And if you are, go back for the same proportion, not just for the starch or the meat." And while the French don't go for snacks as much as we do, LaMantia says the right kind of snack, such as carbohydrates and protein together in small amounts, will help you keep the portions small at mealtime. Low-fat yogurt and fruit, a few almonds and fruit, or vegetables and a slice of low-fat cheese are enough to take the edge off in between meals.
LET THEM EAT CAKE And yes it's true, as Guiliano writes, that the French deny themselves very little when it comes to food. But they also eat very little of it: “A piece of dark chocolate after a meal, as opposed to a large piece (or two) of cake." They know that denial isn't healthy (or exciting) but it has to be moderated. Plan an indulgence once a week and this will actually help keep you on track, says LaMantia. "If you're having ice cream on Fridays and someone brings in Timbits to the office, there'll be no contest. If you pick something you really enjoy and look forward to, you're going to wait."
SIZE MATTERS What is the difference between a portion and a serving? A portion is how much food you choose to eat compared to a serving, which is a standard amount pre-set by recipes, cookbooks and diet plans.
PORTION CONTROL TIPS Eat slower. This way, your brain will get the message that your stomach is full.
SMART SECONDS If you are still hungry, either go for another helping of everything in the same proportion, or just choose vegetables or salad, omitting the higher-fat elements of the meal.
NO SKIPPING Skipping meals will not help you lose weight but may cause you to eat larger portions of high-fat foods the next time you snack or have a meal. Your body will want to compensate for what it missed. Eat three sensible meals a day with healthy snacks between meals.
EYEBALLING IT Eyeball your servings:
OPTICAL ILLUSION One of the keys, it seems, to France's relatively low obesity and high food-enjoyment rates is portion size. Simply put, the French eat whatever they want, including sweets, but in smaller amounts. But what does a proper portion really look like? According to Jean LaMantia, a registered dietitian at The Adelaide Health Clinic in Toronto, size is only part of the story. Foods with a high water content, such as soup, have a lot of volume but not many calories, she explains. Calorie-dense foods - typically foods that are higher in fat - need to be eaten in smaller amounts. How do we do this? Using a smaller plate or bowl makes choosing proper portions easier. A plate that is too large makes a healthy portion look small. How do we tell if we're getting the right portion size? According to LaMantia, "If your weight's going up, then the portion size is too big."
GET THE BALANCE RIGHT Another factor is proportion of food. According to LaMantia, starch or grain servings should be about the size of your fist, protein (after it's cooked) about the size of the palm of your hand, and vegetables in proportion to the starch, each one taking up a third of the plate. (And by the way, LaMantia notes that what you eat on and with will affect how much you eat. "If you compare your cutlery and your plate to what your grandparents had," she says, "chances are everything is much bigger.")
A QUESTION OF TIME In her bestselling book, 2004's French Women Don't Get Fat, Mireille Guiliano notes the difference in attitude to food in French culture and its impact on portion control. There, food is eaten slowly at a table and savoured, not hoovered down by the kitchen sink while reading the paper, or in the car or on the phone. And that's an important difference, LaMantia notes, because quick, distracted eaters tend to overeat. "You have to eat only until your hunger is gone," she says. "Don't eat until you're full. If you're getting up from the table feeling the pressure on the top of the stomach, your portion is too big."
EVERYTHING COUNTS Starting a meal with a smaller amount on the plate (and no food lying around on the table or counters) is also helpful, because if there is food left on the plate, you'll be tempted to finish it. "Some people might feel a bit panicked if there's only a bit of food there," says LaMantia. "Just calm yourself by saying if you want seconds you can have them, the caveat being that you have to wait 10 minutes. That gives your brain a chance to figure out if you're still hungry or not. And if you are, go back for the same proportion, not just for the starch or the meat." And while the French don't go for snacks as much as we do, LaMantia says the right kind of snack, such as carbohydrates and protein together in small amounts, will help you keep the portions small at mealtime. Low-fat yogurt and fruit, a few almonds and fruit, or vegetables and a slice of low-fat cheese are enough to take the edge off in between meals.
LET THEM EAT CAKE And yes it's true, as Guiliano writes, that the French deny themselves very little when it comes to food. But they also eat very little of it: “A piece of dark chocolate after a meal, as opposed to a large piece (or two) of cake." They know that denial isn't healthy (or exciting) but it has to be moderated. Plan an indulgence once a week and this will actually help keep you on track, says LaMantia. "If you're having ice cream on Fridays and someone brings in Timbits to the office, there'll be no contest. If you pick something you really enjoy and look forward to, you're going to wait."
SIZE MATTERS What is the difference between a portion and a serving? A portion is how much food you choose to eat compared to a serving, which is a standard amount pre-set by recipes, cookbooks and diet plans.
PORTION CONTROL TIPS Eat slower. This way, your brain will get the message that your stomach is full.
SMART SECONDS If you are still hungry, either go for another helping of everything in the same proportion, or just choose vegetables or salad, omitting the higher-fat elements of the meal.
NO SKIPPING Skipping meals will not help you lose weight but may cause you to eat larger portions of high-fat foods the next time you snack or have a meal. Your body will want to compensate for what it missed. Eat three sensible meals a day with healthy snacks between meals.
EYEBALLING IT Eyeball your servings:
- Meat, poultry or fish = Deck of playing cards (3 ounces)
- Fruit and vegetables = Half a tennis ball (1/2 cup)
- Pasta or rice = Half a tennis ball (1/2 cup)
- Cheese = A thumb (1 ounce)
- Yogurt or chopped fresh greens = A fist (1 cup)
