Are you being supersized?

By Stephanie Osfield

It’s OK to treat yourself occasionally… but do it too often and you’re setting yourself up for serious health issues.

Been to the movies recently and nibbled on popcorn, or ordered an extra-tall latte at lunch? Then you may have been forced into eating or drinking more than you need. Forget small, medium and large; these days convenience food only comes in sizes big, bigger and “Goddamn, is that legal?” It’s part of an upsizing push that is sweeping Australia – and no one’s immune.

From cafes and supermarkets to petrol stations and vid shops, we’re falling prey to food traps that have made Australia second only to America as the fattest nation in the world. Seven million Australian adults have a serious weight problem – that’s more than double the number from the 1980s. In fact, in 2004 when Rip Curl ran a survey of 2300 Aussie women, aged 16-24, they found the average was a size 16. But before we assume we’re a whole lot greedier than we used to be, there’s evidence that consumers are sneakily being “supersized” by some manufacturers, in order to boost profits.

If you eat out a lot, are often running late for work or are tired from late nights, you’re a prime target for the sorts of supersizing tricks that are causing the average Australian to gain one to two kilos every year. Since the 1970s, food servings have grown by up to five times, and most snack foods have been fattened up a whopping 60 per cent – today’s chocolate bars are now 10 times larger than they were three decades ago. The Medical Journal of Australia estimates that we’d need to do an extra 90-minute brisk walk every single day to counteract this cheeky kilo creep. If that sounds like too much hard work, you can always turn back time by avoiding these sneaky food traps…

“Reduced fat” promises
Reduced fat foods are not lower in kilojoules if you happen to eat too many. Teaming a salad or wrap with a smoothie or fruit whip could mean your kilojoule count isn’t that far behind a burger and fries. And avoid large “fat-free” muffins – they may be fat-free but, if they’re twice the size, they’re usually high in sugar. Also, avoid creamy dressings like Thousand Island or Caesar, which may contain as much as 22g of fat per 250g serve. If you’re out, try French or Italian dressings, which often contain only 1-5g of fat per serving.

Beware of the word games
Food marketers choose names to entice us to buy… and we’re falling for them. When researchers at a US university offered diners a choice between chocolate cake and Black Forest Double Chocolate Cake, they not only favoured the more exotic-sounding food, but they believed it tasted better. While clever wording might imply the food is tastier (for instance, “golden” corn chips, “creamy” yoghurt, “tropical” pineapple), they can also imply the food will help you lose weight, or be a healthier option (with words like “natural”, “pure” and “fresh”). “The trouble is, not only do people buy these foods thinking they are healthier, they eat and drink more of them,” says Tim Crowe, a lecturer in nutrition at Deakin University, Victoria. 

Regular is the new small
It’s easy to order a “regular” drink and walk away with something resembling a petrol can. But did you know that some food outlets go so far as to hide their smaller sizes? One major coffee chain actually does a “short” coffee for $2.95, even though the “tall” is the smallest size listed on the menu. It’s also worth asking whether the sizes of fries in takeaway outlets can be reduced; any larger than a kids’ serving size will do you no favours.

Seriously pumped up atmosphere
 If your usually haunt drowns out any chance of conversation with loud music, and it’s too dark to read the menu, beware: research shows that people who listen to up tempo while eating take bigger and more frequent bites, and chew their food less. It stands to reason that when it’s impossible to talk during a meal, you will spend more time concentrating on your food. And when you chow down too fast, you’re more likely to think, “Oh, what the hell, I’ll order desert”, because your main meal hasn’t had a chance to settle (so you don’t feel full). Putting your fork down between bites reduces your urge to “shovel” food in. Research also shows that restaurateurs who dim the lights are milking the fact that you’re likely to sit at the table 19 minutes longer in a less inhibited atmosphere – and 60 per cent more likely to order dessert in that time.
 
“Better value for money” offers
Buying two packets of biscuits for $3.99 might seem like great value for money, but not when you factor in the cost to your health: think diabetes, heart disease and stroke – all potential complications of obesity. “Things like sugar and fat are low cost for the manufacturers of snack foods, so if we buy just a bit more, manufacturers enjoy a much bigger profit,” says Aloysa Hourigan, Senior Nutritionist at Nutrition Australia. So concentrate on buying the regular size and considering nutritional value for money, instead. (If you do spot an irresistible offer, split the “goods” with a mate.)