Super-sizing great for your wallet but not your waist

From mega mugs of soda that don't even fit into the average car cup holder to jumbo orders of fries that could feed an elephant, many fast-food restaurants are offering super-sized portions that appear to be easy on the pocketbook.

Although super-sizing your fast-food meal may seem like a real bargain, you may pay for the extra calories later, according to a foods expert in Penn State's College of Agricultural Sciences.

"A meal that includes a quarter-pound cheeseburger, a large regular soda and large fries gives you almost your entire daily requirement for calories (1,400) and fat (55 grams)," says Mandel Smith, nutrition educator for Penn State Cooperative Extension in Montgomery County.

"If you super-size this meal by increasing the portion size of the fries and soda, the calories can top 1,540," Smith says. "Super-sizing a fast-food meal may cost less than a dollar more, but you may end up super-sizing your waist by eating lots of fat and calories that your body does not need."

Smith points out that portion sizes, in general, are larger today than in the past. "As a result of portions getting bigger, people are getting bigger," she says. "On average, consumption of an additional 100 calories daily beyond your needs can lead to a weight gain of 10 pounds per year."

Smith offers the following suggestions that can help you avoid the super-size trap:

--Review the nutrition facts sheet when you visit a fast-food restaurant.

--Consider how hungry you are before you order. "Pay close attention to your fullness," she advises. "Eat at a slower pace and enjoy each bite. Give your body the chance to feel full. Avoid eating the entire meal just because it is there."

--Share a meal with a family member or friend. "Many times, the portions given are enough for more than one person," Smith notes.

--Avoid fried foods and foods high in fat. "You can order foods that are baked, broiled, grilled or roasted," she says. "If you are not sure how a dish on the menu is prepared, ask the server."

--Instead of fries, consider a side salad with a fat-free or reduced-calorie dressing.

--Order a diet soft drink or plain water.

--Skip the mayonnaise when ordering your favorite fast-food burger.

Smith also advises ordering a small, regular or junior burger. "A small burger may be large enough for you," she says.

Source: Penn State

Related stories:

Invest in your family's health by budgeting for nutrient-rich foods
Times are tough for many families and schools – so those food dollars need to work hard by providing plenty of nutrition. Many nutrient-rich foods such as milk, are a good economic and nutritional value because they pack in many essential nutrients at a low cost per serving.
Limiting fructose may boost weight loss
One of the reasons people on low-carbohydrate diets may lose weight is that they reduce their intake of fructose, a type of sugar that can be made into body fat quickly, according to a researcher at UT Southwestern Medical Center.
Scientists learn how food affects the brain
In addition to helping protect us from heart disease and cancer, a balanced diet and regular exercise can also protect the brain and ward off mental disorders.
Fortified cassava could provide a day's nutrition in a single meal
Scientists have determined how to fortify the cassava plant, a staple root crop in many developing countries, with enough vitamins, minerals and protein to provide the poor and malnourished with a day's worth of nutrition in a single meal.
Exercise reduces hunger in lean women but not obese women
Exercise does not suppress appetite in obese women, as it does in lean women, according to a new study. The results were presented Tuesday, June 17, at The Endocrine Society's 90th Annual Meeting in San Francisco.
Is it time to revisit the current protein recommendations?
Current protein recommendations were established with the goal of preventing deficiency, but newer research indicates that many adults may benefit from eating more than the minimum requirement. These findings are presented in a supplement in the May issue of the American Journal of Clinical Nutrition describing the conclusions of a Protein Summit held last spring, which brought together the world's leading scientists in protein research.
Gut hormone makes food look even yummier
A gut hormone that causes people to eat more does so by making food appear more desirable, suggests a new report in the May issue of Cell Metabolism, a publication of Cell Press. In a brain imaging study of individuals, the researchers found that reward centers respond more strongly to pictures of food in subjects who had received an infusion of the hormone known as ghrelin.
Brain's 'sixth sense' for calories discovered
The brain can sense the calories in food, independent of the taste mechanism, researchers have found in studies with mice. Their finding that the brain’s reward system is switched on by this “sixth sense” machinery could have implications for understanding the causes of obesity. For example, the findings suggest why high-fructose corn syrup, widely used as a sweetener in foods, might contribute to obesity.

News discussion:

Medicine & Health news