2.11

## Monash University

Skip to 0 minutes and 4 secondsSo, not only is it important what we eat, but how much we eat is equally paramount. Especially with the rise of overweight and obesity across the world. I'm going to demonstrate some different serving sizes that can often be misleading. Meaning, that people eat or drink more than what they plan to. I'm going to start with alcohol because that's an area that can be quite confusing for people. A standard drink of wine is actually 100 ml. And, depending on the drink, the volume of a standard drink can vary. This bottle of wine says that it contains 6.8 standard drinks, and it's 11% alcohol volume. So, I'm going to pour 100 ml.

Skip to 0 minutes and 51 secondsSo that's just a tiny bit more than 100 ml. And in this glass, that's what it looks like. So that's a standard drink. Then what it looks like in a bigger glass, is only that much. And then in the restaurant size glass, you can see that it's even maybe only about a quarter. So, I wonder what a glass of that would be in ml.

Skip to 1 minute and 38 secondsIt is actually about 300 ml. So, we're looking at nearly half a bottle for a glass of wine. So, please be careful when you're drinking wine out of big glasses. And just remember, this goes for other drinks as well. Soft drinks, juices, we can always be misled according to the size of the glass or bottle that were being served. So, another way that people can overeat without meaning to, is what size chocolate bar we buy. So first, this was a chocolate bar that came as a twin pack. But it was all together. And I think most people, once they start opening the packet, they're going to finish the whole bar. Then there was a medium sized one.

Skip to 2 minutes and 26 secondsAnd then there is a fun-size one. So, you can still have chocolate. If you look at these fun-size one, it's actually about a quarter of the big one. And that's going to make a difference if you're only having this once a week as opposed to one of these ones every day. It's going to make a big difference to your saturated fat intake, your sugar intake, and your overall calorie intake. So, one serve of breads and cereals is half a cup of pasta. So, I'm going to show you what that looks like. Squash it down. OK, so this is one serve or half a cup. You can see what that looks like in the bowl.

Skip to 3 minutes and 6 secondsNow, putting it in a large bowl, it really looks like hardly anything. So, do the same thing as what I did with the wine with the amount of pasta. So, that's one serve-- half a cup-- two serves, three serves.

Skip to 3 minutes and 39 secondsAnd still the bowl's not quite full. So keep that in mind when you're having a big bowl of pasta. All though foods from the grains and cereals group we've encouraged you to eat, the amount is also important. Serve sizes also apply to prepackaged things such as bread. You can see that all of these breads are different sizes, different thicknesses. So looking at these two slices of bread, which are both soy and linseed, you can see that there are different sizes, and they're different thicknesses. Also, when you're looking at them, this one seems to have more soy and linseed. So it's likely that, because of the size, this one has fewer calories.

Skip to 4 minutes and 21 secondsAnd probably has more goodness because of all the extra grains and seeds that are in it. This smaller one is actually the size that fits in a serve of grains and cereals. So I would encourage people to buy smaller loaves of bread if they're trying to control their weight. Here's a really great way to increase your portion size of something without really increasing the calorie content, and adding a lot of vitamins and fibre to it. So here we have 125 gram of meat and 125 gram of meat. The difference is this patty has two serves of vegetables-- grated zucchini and onion. So this larger portion size is going to be a lot more satisfying once it reaches your stomach.

Skip to 5 minutes and 5 secondsBut also, it's a lot more satisfying to know that you're eating something substantial. When we look at something it's going to make us feel fuller if we think that it's bigger. Today, it's really difficult for us to control our portion sizes. A lot of us eat out, get takeaway, and portion sizes seem to be growing. One thing that we need to do is being aware of what a serving size is. And how different things like packet size, plate or bowl or glass size, can affect how much we're actually consuming.

# Portion sizes

Watch Simone talk about portion size, and how different serving sizes can often be misleading and can lead to overeating.

## Talking point

In the Comments, considering sharing with other learners your thoughts on the following question:

• Do you think portion sizes encourage over consumption of food?

Don’t forget to contribute to the discussion by reviewing comments made by other learners, making sure you provide constructive feedback and commentary. You can also ‘Like’ comments or follow other learners throughout the course.

## RACGP members, please engage deeply in the course

In order to meet the RACGP QI&CPD Program requirements to receive 40 Category 1 points, RACGP members must complete all parts of this course, being sure to make careful and considered responses to all of the talking points listed in this step, and throughout the course.

Because reflective and exploratory discussions are critical to learning, once you’ve shared your own thoughts, respond to at least one comment from another learner for each discussion point.

Doing so will allow you to build on your own ideas on how you can apply new approaches to your professional practice.

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