SubscribeAre Snack-sized Packs Making You Fat?
The study on snack-sized servings
Research by Rik Pieters and colleagues at Tilburg University in the Netherlands showed that students were more likely to go for snack-sized bags of chips - but eat more chips in total - if they were thinking about weight issues. The students were divided into two groups: one group was weighed and asked about weight issues prior to the study, the other group was not. Then each of these groups were divided into two, so that half the students were given two 200g bags of chips and half were given nine 45g bags.
The results for students who weren't thinking about weight issues were as follows:
- 45g bags: 75% of students opened the bags
- 200g bags: 50% of students opened the bags
However, amongst the students primed to think about their weight:
- 45g bags: 59% of students opened the bags
- 200g bags: 25% of students opened the bags
New Scientist magazine reported that:
The researchers think people with small bags felt they didn't need to exercise self-control, because it was a pre-portioned pack. The same effect may occur with other seemingly small temptations, such as low-fat or natural foods.
However, from the figures, we can also see a dramatic reduction in the number of students who even opened their bags of chips when they were thinking about weight-control. This suggests that we are less likely to eat on impulse when we keep our diet or healthy eating plans at the forefront of our minds.
Should you be buying snack-sized servings?
This study doesn't offer any definitive answers - it was carried out on a small sample (140 people), all of whom were students: a group notorious for their poor eating habits! I certainly wouldn't suggest that you use the results as an excuse to go out to the store and stock up on huge bags of chips, big slabs of chocolate, or tubs of popcorn.
Many people find that having pre-portioned servings of chips, chocolate, popcorn etc. helps prevent them from over-eating. How many times have you bought a giant bag of tortilla chips, promised yourself that you'll just have a small handful ... then gone back for more?
I think the optimum package size is when one feels like the right amount. A 200g bag of chips is too big for a single portion, which makes it hard to know when to stop. At the other end of the spectrum, though, it's hard to feel satisfied with just a single fun-sized piece of candy ... which again often leads to difficulty stopping. Often, buying a full-sized chocolate bar instead means you'll eat less, as you can't keep telling yourself that one more won't hurt.
What's your experience with this? Do you tend to over-eat when you have a family-sized bag of something, or do supersized portions make you extra-aware of how much you've had? And is a tiny chocolate bar enough to satisfy you, or do you find yourself scoffing half a dozen of them?
(Photo above by yum9me)
Interesting. I think it is definitely better to keep portion sizes down. It makes you more aware of how much you are eating. It takes the body 15 minutes to register that it is full so if you eat slowly you can eat less with higher satiety levels.
ReplyI discussed this with my clients a few weeks ago. We were discussing the new 100 calorie chocolate bars, cookies and chips product offerings.
My informal survey found that when my clients buy a 'single serving' size product, they usually eat the whole package, relying on the manufacturer's definition of a single serving.
When they buy a large container of chips, cookies, etc, some of them portion out individual servings in bowls before eating. Others eat straight from the bag.
As a result of this discovery, I asked both of the large container buying groups to monitor their consumption of these items for 2 weeks and then for an additional 2 weeks swap eating behaviors.
They are into their third week and will be finished by next friday.
I am curious to see the results.
I will post the results on my blog - http://healthhabits.wordpress.com
ReplyIf I'm alone, I eat less if the amount offered in a single pack is less, usually. Feel bad about opening more than one package. Can eat a lot if given no restraints, without much thought.
If I'm around other people, the big size are probably better because I am less likely to overeat around other people and will anticipate that being a smaller amount from the big bags... where if I have a single serving size package I'll feel comfortable eating it all without reproach even if the amount is greater in that pack than I would have self judged as reasonable.
Replyif i buy a small bag of chips i eat a small bag. if i buy a large bag i eat a large bag. i have problems with control so i dont normally keep things i will pig out on in the house. this includes not only chips and candy but also pop tarts, frozen pizza, sugar coated cereals, and desserts. if i have a craving i will buy the smallest size and i will make myself walk to the store to get it (a mile each way).
ReplyIn the book "Mindless Eating" this issue is discussed. After a lot of continuous research in a food lab the opposite results were found, a bigger portion leads you to eat more. I encourage everyone to pick up a copy of the book and read it, it's so good!
ReplyI tend to believe that the smaller portioned snacks are a good thing, but it's easy to see how people can still overdo it with them. It's very common for me to see someone say that they only want a little piece of something like a cake only to end up eating multiple little portions. It's easy to convince yourself that it is ok because you are only eating small amounts, but those small portions can add up fast.
ReplyI have found that the best way to prevent myself from overeating my favorite snack foods - chips, pretzels, and the like - is not to have any around. For whatever reason, I seem incapable of exercising the necessary self control to limit myself to a small, reasonable portion. So I make sure that I don't have any around.
ReplyIn my opionion, smaller sized portions in single packets are a band-aid attempt at a solution. The bigger concern should be that these unhealthy snack foods have proliferated today's marketplace to the extent that most people don't even questions consuming them. They've been around so long now that people actually believe they can maintain optimal health while eating these things as long as they eat only 100 calories worth at a time (I'm using 100 calories as an example, since the push is toward 100 calorie sized packets of these items). Too bad we don't see more development of delicious snack sized real foods that actually do promote health!
ReplyI think those dumb 100-calorie packs are such a waste of money, so I don't buy them because it's much much cheaper to buy the regular-sized bags. I actually find that if I don't have the 100-calorie packs around, I don't really eat from the larger bags. Sometimes, I'll want some Doritos and I'll grab a handful from the big bag, but I put the bag away and don't eat any more.
FYI--the other day, I saw 100-calorie packs of treats for dogs. Seriously, how overboard have we gone as a society? Just count out 3 Milkbones or whatever and don't give the dog any more.
ReplySpectra, I agree with you 100%. Think about the landfill waste that is being doubled by the extra packaging from all the individually portioned packages. It really is a shame. Use tupperware!
ReplyI break down and have a snack here and there, but I get a craving for salty things before I go for the candybars. But it's still have been a very slow process for me to loose weight. For myself it's the extra exercise that seems to help me.
ReplyI break down and have a snack here and there, but I get a craving for salty things before I go for the candybars. But it's still have been a very slow process for me to loose weight. For myself it's the extra exercise that seems to help me. www.totalhealthanddiet.com
ReplyI definitely eat less when the bags are smaller. I usually find myself limiting the snacks I eat to one "goodie" a day, whether that means a small package or a piece of a big one.
For example, there are these oatmeal raisin cookies that I've been eating one a day of for the past week. If they were half the size, would I still eat only one? Probably.
I think the problem comes in when the packages are too small to give you a sense of satisfaction.
ReplyPlease spare a thought to the grievous environmental damage that is done in order to create the packaging for these products.
ReplyGreat point. Six mini-bags of chips inside a bigger plastic bag creates a lot more waste than one huge bag of chips.
ReplyI'm a little suprised by these findings. They are intereting though. I would be inclined to eat less if i was eating a portion conrolled snack. Maybe people are tempted to buy multiples of the snack.
ReplyI agree with "blah". For me, I buy the "fun size" just to have a little - but then the problem is that I have "crap" in my house, which then I eat (and I never stop at one "fun size"). It's a trick to get me to buy the stuff.
ReplyAlthough, I do like the little funsized cheesits and other crackers like that. Those are very handy to trow in the diaper bag for the little ones!
There was a marketing campaign for some snack food a while back that said "you can't eat just one". While I don't remember which snack, it can apply to just about any food. Chips, grapes, ice cream, or almonds are not good for you when you eat too many. I practice a healthy lifestyle with exercise and healthy foods, but it is still tough to resist.
Practice knowing what a proper portion looks like and stick with it. Know when you can have a little extra snack. Remember the most basic equation of health: calories in v. calories out. How many calories did you put out?
The "fun size", "100 calorie", "snack size" treats are a bad idea. They do little to help your craving, they rarely have anything healthy to them, and they always cost 50 to 75% more than if you bought a typical bag.
Learn more about practicing a healthy life at www.HappyManOnline.com
ReplyAnnoyingly, I've just found out that Ryvita's 'snack' portions are way bigger than my diet (Slimming World) allows. So, as well as saving on the extra packaging, I'd have been better off buying the standard packet and sticking to my daily allowance.
ReplyNOT falling for that again !
The only thing I really snack on is nuts or fruit. I don't believe in the pre-packaged, HFCS-laden 100- cal products that, as someone mentioned, are a great waste of packaging and bad for the environment. As far as nuts go, I can easily grab a handful and put them back (have a giant bag that I keep in the freezer). I'm not so sure I'd do the same with chips or chocolate. So I limit my dessert or treat eating to if I'm eating out, then I might split a dessert with the table. (a few spoonfuls of creme brulee tastes way better than a fun size snickers bar any day)
ReplyNuts are a good snack...also, a piece of fruit is around 60-80 calories, so a lot of the time I'll eat that as a snack. It's the perfect portion...like a 100-calorie pack without the packaging and price, lol.
Reply**snack-sized packs DID NOT help my compulsive and/or emotional eating.. but I got it under control**
Hey Everyone!
I think that the real issue is your own snacking habits, which everyone must get in control of either way! Since I have control over my snacking, I finally have hardcore abs.. which had nothing to do with snack-sized packs or regular serving sizes. I had a hernia surgery back in 2005, and my Doctor made a mistake!! I was supposed to be out of the hospital that day, but I was on bed rest for about a month!! At that point, I gained a lot of weight and realized that I had a compulsive and emotional eating problem. I either used to eat a bunch right out of the bag or ten 100-calorie packs. I just had to get my snacking problem under control. Since then, snack packs have the opposite effect on my due to my new thought process.
I eat A LOT more when I buy 100-calorie packs! Why? Well, I know it is silly, but it makes me feel like they are "safer" for me to eat. So, I think it depends on whether or not you pay attention to serving sizes. When I have a large bag of something, I count a serving size and put it in a bowl. Since I calculate the amount of two servings, I scare myself into not eating more. I used to have a HUGE snacking problem, and have since lost weight! I am healthier, thinner, and more firm then I was in high school! I promise you don't need to waste your money on 100-calorie packs (unless it truly helps you and you have the extra money, of course). If anyone has trouble with emotional eating like I did, maybe some of my tips can help you!
Alternative Snacking Tips
***TIP #1 pick your favorite food or two (let's call it "FAV" for this example) and figure out how many calories or fat in one serving of "FAV"
everytime that you want to eat a snack that will not fill you up (or over-snack) think about how much of "FAV" you could eat instead.
***TIP #2
instead of eating five 100-calorie snacks, granola bars, etc. just let yourself eat as MUCH fruit as you can (esp. apples!)
then you are comparing.. one serving of 100-calorie thing or a whole apple and all the fruit I can eat until I get full
then you can calm your sweet tooth, fill yourself up, & get nutritional value at the same time!
ALSO, my skin got a cute glow to it since I started Tip #2.
AND it helped me with any of my digestive issues!
***Tip #3
Do something after every bite of a small snack :)
For example, sometimes I drink water in between every bite. It makes the snack last longer, esp. if I am trying to keep serving sizes little.
I used to do a squat everytime that I took a bite of a small snack, since snacking was my dieting weakness.. esp. at night! When I was heavier, I would get out of breath a lot easier. So, by the time that I was halfway done with the snack, I wouldn't even want to eat it anymore LOL! However, now that I am fit, this does not work 100% the same way.
***Tip #4
Take about 1.5 or 2 oz of orange juice (or any type of other juice that you like) and wait 15 min. before you snack. This helps my blood-sugar, which decreases my need to over-snack!
Well, good luck to all of you guys against the battle of snacking.. esp since ALL serving sizes are a joke in the USA! Right?! Which little baby is it serving? I am sure they're not trying to feed me HAHA
:) JeNnY!
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..obviously, I am not a doctor or professional.. so consult with your doctor before you try ANY of my advice. I do these things ONLY with snacking [not] when I eat regular meals. Like I said, I used to have an emotional eating problem. This is not the only way to go though! I just hope it may help people who have any of my old problems (once they talk to their doctor.)
I think we see small and we thing that means 'small' calories. But I think the most telling factor in this research was that the people who had been primed to think of their weight landed up eating more. And I think this is exactly what we tend to overlook when it comes to dieting. It's like saying: don't think about a red porsche and suddenly that's all you can think about. When we are diet-primed we're basically become much more focussed on food - the very thing we're supposedly meant to be eating less of!
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