rates. One of the reasons is that we have made  portions of food bigger and bigger. If we look at  

what a serving size is supposed to be, versus what  a portion size actually is, the caloric difference  

is staggering. Let's take a look at a few examples,  starting with a bowl of Lucky Charms cereal. Most  

people grab a bowl, fill it near the top, and then  add milk. But one serving size is actually 3/4 a  

cup of the cereal, and half a cup of nonfat milk.  According to the serving size section, this would  

provide 150 total calories, 110 from the cereal, and  40 from the milk. The full bowl of cereal and milk  

total 448 calories. So, 150 calories, versus 448  calories. How about a turkey sandwich, two slices  

of bread, throw some turkey on there, maybe a couple  slices of tomato's, because we're eating healthy, and  

finish it off with mayonnaise. When we add it up we  have a total of 432 calories. Now let's look at it  

from the recommended serving side. Much less meat,  and of course much less mayo, now we have a total  

of two hundred ninety seven calories. So again, two  hundred ninety seven calories, versus four hundred  

and thirty-two calories. How about some chicken  and steamed brown rice. One cup of steamed brown  

rice, 216 calories, three and a half ounces of  chicken 150 calories, totaling 366 calories. But  

we oftentimes just fill the plate up with rice, and  much more chicken, for a total of 680 calories. So, 366  

calories, versus 680 calories. We can't forget  about fast food, Mickey D's has their popular  

value meals, and here we have meal number two. Two  cheeseburgers a fry and a coke, 300, plus 300, plus  

230, plus 170, for a total of 1,000 calories, and  downgrade to a diet coke, and now it's 830 calories.  

Still a huge calorie amount. These are just a few  examples of how large portions have gotten and  

how quickly those large portions are adding extra  calories into our diet. And we haven't even looked  

at the nutritional value of any of these foods.  It's always a good idea to look at the serving  

size of food labels and give yourself a general  idea of how many calories are consuming. Most  

people are shocked at their calorie consumption  when they do this. Plate size can also be a major  

factor in controlling portion size. One study showed  that using a 10 inch plate, versus a 12 inch plate,  

resulted in people eating 22% less calories, it also  estimated that if people did this for one year,  

the average weight loss would be about 18 pounds.  Having just a general idea of serving sizes and  

actual portion sizes can have a huge effect on  not over consuming food, and may be able to help  

with weight loss or at least not gaining any more  weight. Moderation folks, always about moderation.