Sometimes, It's Good to Overestimate

Posted Friday, December 22, 2006

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Here's a fact of life from obesity experts: We all underestimate how many calories we take in from large meals. Even people who can wear "skinny" jeans can't guesstimate correctly when the portion sizes are huge. But we are very good at estimating the calories in small meals, research shows. So if you're counting calories, make it easier on yourself, with small meals throughout the day.

Unless you're a member of a home-cooking-only club and never eat out, you know that restaurant serving sizes have grown to the bursting point. But researchers have found our perceptions are lagging behind the jumbo-size reality.

When people in a study were asked to eat a restaurant meal and estimate the number of calories they consumed, participants routinely guessed way too low when the meals were large. When the serving sizes doubled, they thought they were only getting about 50 percent more calories instead of double the calories.

Until restaurant chains start giving calorie counts on food wrappers, you're on your own when it comes to monitoring how much you consume. Here's how to help yourself to healthier eating when dining out:

• Know the score. On the Internet, you can find nutrition information about your favorite fast-food meals.
• Order by the item. The bargain meal may offer food you don't really want -- or need.
• Keep a food diary. Writing down everything you eat heightens awareness of how much you are consuming. Here's one you can print and use.
• Know what makes a proper portion size.

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