Correct portion size could save your life

South Africa is fast becoming one of the most obese populations in the world.

National Nutrition week has some simple tips that will provide you with an easy tool to switch to a healthier lifestyle.

Controlling portion sizes is an effective, simple and reliable way of losing and maintaining a healthy weight.

This works whether you are eating out or eating at home.

“Portion distortion is a major culprit in South Africa’s growing obesity crisis,” said Ms Lynn Moeng, the Chief-Director: Health Promotion, Nutrition and Oral Health at the Department of Health.

“We’re super-sizing into a massive health emergency. Many pre-packaged snacks and treats are larger than the recommended daily allowance, people are eating out more and taking advantage of the perceived added-value options of up-sized fast food orders and they are exercising less. All of this adds up to people literally eating their way to serious obesity-related health problems, including heart disease, diabetes and some cancers,” said Ms Moeng.

National Nutrition Week 2014 is a joint initiative of the Department of Health, the Association for Dietetics in South Africa (ADSA), the Consumer Goods Council of South Africa (CGCSA), the Heart and Stroke Foundation and the Consumer Education Project of Milk SA (CEP). It will run from October 9 to 15.

This year’s message is simple: choose your portion with caution. Knowing how much to eat, as well as knowing what the basic food groups are and understanding what foods should be avoided, could save your life.

National Nutrition Week has these simple tips to assist with portion control:

•  Dish up the right size portions before sitting down, instead of putting the platters on the table.
•  Stick to regular meal times – breakfast, lunch and dinner.
•  Eat until satisfied – not until full.
•  Say no to the temptation of up-sizing fast food meals so you don’t feel obliged to overeat.
•  Try to include a variety of nutritious foods from the different food groups at every meal. Foods like unrefined starchy foods, fruit, vegetables, lean protein, dairy, dried beans and soya. Cut back on salt, sugar, sweetened foods and drinks.
•  Drink plenty of water.

Ms Yolande van der Riet, from the Food Safety Initiative (FSI) division at the CGCSA, said many people may be unaware that they are over-eating, so it is important to spread the message about the importance of portion control.

“Obesity increases one’s risk of developing high blood pressure, strokes, diabetes, heart disease and certain cancers,” said Dr Vash Mungal-Singh, the CEO of the Heart and Stroke Foundation SA.

“Creating awareness about the importance of portion control from a health perspective is crucial and that includes helping communities to not only make the right choices about how much they are eating, but also what they are eating. Cutting back on salt, sugar and unhealthy fats and increasing intakes of a variety of fresh fruit and vegetables, lean protein and wholegrain or high fibre starches in the diet, is an important national health message.

National Nutrition Week also suggests this easy to apply guideline for measuring portion sizes for adults:

•  Starchy food such as pap, rice, samp, pasta and potato – a clenched fist.
•  Protein such as lean meat, fish and chicken – the size of a palm.
•  Vegetables – two open handfulls.
•  Cooked beans, split peas, lentils, nuts – one open handful.
•  Oils, soft margarine and mayonnaise – one thumb tip.
•  Peanut butter and hard cheese – the length of a thumb.

“We need to get back to basics,” said the ADSA president, Ms Claire Julsing Strydom.

“People are experiencing an information overload when it comes to dietary choices – fashionable foods and enticing restaurant advertising and they need every day, practical tools to make appropriate food choices and take back control of their health.”

The CEP’s Ms Maretha Vermaak suggested some simple tips for effective portion control, such as using smaller plates, adhering to regular mealtimes, preparing your own healthy snacks and lunch for school or work.

You can prepare vegetable sticks, yoghurt and raw nuts and make sure you are eating only when hungry, not when you are distracted, bored or stressed.

Visit www.nutritionweek.co.za for more information.