Size does matter, You don't have to eat as much as you think Big portions create big people, and Americans are getting fatter every minute. And fat kills: In 2000, obesity was second only to heart disease when it came to death. We are what we eat -- and we're eating a whole lot more than we think. Americans eat portions that are 25 percent bigger than those consumed by the French, according to University of Pennsylvania psychology professor Paul Rozin, whose findings were published in the journal Psychological Science. Our chocolate bars are 41 percent bigger, our soft drinks are 50 percent bigger, our hot dogs are 63 percent bigger and our yogurt servings are 82 percent bigger. All of which, the researchers say, might explain why there are three times as many obese people in this country as there are in France, even though the French eat far richer, fattier food. Bigger is definitely not better when it comes to weight control, but the size of American portions isn't the only problem, says Brian Wansink, a University of Illinois professor and director of the school's Food and Brand Lab. Part of the problem is portion distortion: We eat much more than we think we eat, and Wansink has the studies to prove it. He and his band of researchers went to Chicago movie theaters and randomly passed out either medium or giant buckets of popcorn. The people with the big buckets pigged down 50 percent more, but both groups estimated they ate about the same number of ounces and calories. "The people with the huge, huge, huge buckets thought they had eaten about 20 more calories, when in reality they had eaten 280 more," Wansink said. "It's really a visual illusion. When people look at a large container, whatever's inside looks like relatively less. You're essentially looking at a much larger amount than you think you are. "We did experiments in French restaurants where we varied the size of the plates," Wansink said. "Half the people were given food on very nice small plates, or really, really large plates. The amount of food didn't change at all. Then we asked people how full they were and how satisfied they were with how much food they were given." The results: People with smaller plates felt fuller and more satisfied with how much food they were given. "They thought it was a better deal," Wansink said Larger sizes suggest what the professor calls a "consumption norm," which is essentially the amount you believe it's typical to eat. "In a subtle way, a large container suggests it's OK to take a large amount," Wansink said. "What is really interesting is that we tend to read the boxes and go by their serving size instead of the USDA recommendations,"said Karen Bright, Nutrition Outreach Instructor at the WVUExtension Office in Preston County. "The current food pyramid is based on the USDA sizes. So even though a can of vegetables may have 3 cups in the can, and the label may show the serving size as 1 cup. USDA says the serving is 1/2 cup. Of course having the extra 1/2 cup of vegetables is not a bad thing, just be aware that you are eating 2 servings." It comes down to the American concept of added value in food, says registered dietitian Mary Lee Chin. "In Europe, added value means it's presented beautifully, that it has a more intense flavor. In our country, added value just means bigger." More is just more, Chin says, and it's up to parents to teach kids that the clean-plate club isn't always the way to go. But first, they have to convince themselves, which means rejecting one of the most fundamental themes of baby-boomer childhood. "My friends' mothers would say, 'Clean your plate, people are starving in Europe,' " Chin said. "My mother would say, 'Clean your plate, your cousins are starving in China.' " Chin has no starving cousins in China anymore. "They're all in this country," she said, "gaining weight." A single serving should be a lot smaller than you think. The USDA's recommended daily servings might sound like a ton of food, but consider what constitutes a serving: * Bagel -- Hockey-puck size, or half of one from a bagel shop * 3 ounces chicken, fish or beef -- The size of a deck of cards, bar of soap, or audiocassette tape; if the meat is flattened it's the size of your checkbook cover. * 1 ounce cheese -- Four dice or pair of dominos * Medium apple or orange -- Size of a baseball or tennis ball * 1 cup of vegetables -- Fist-size * 1/2 cup cooked pasta or rice -- tennis ball or small computer mouse * 1 teaspoon butter or margarine -- tip of your thumb * 1 cup dry cereal -- large handful * 1/4 cup of nuts or bite size candy -- one layer on your open hand * 1/4 cup of dried fruit -- golf ball * muffin or dinner roll (1 to 2 ounces) -- size of a plum * 2 tablespoons of peanut butter -- size of your thumb (tip of thumb is 1 tablespoon) or 2 tablespoons is a large marshmallow * Average length of your pinkie finger is 2 inches --serving size of brownies, cakes and cookies * four small cookies -- four poker chips USDA Food Guide Pyramid includes the following recommended daily servings for each food group: * Six to 11 servings of bread, cereal, rice and pasta * Three to five servings of vegetables * Two to four servings of fruit * Two to three servings of milk, yogurt or cheese * Two to three servings of meat, poultry, fish, legumes, eggs and nuts Portion/weight control tips * "We do not have to give up our favorite foods, just cut back on the quantity. Most of us when we go out really could either take half of it home or share with someone,"said Karen Bright, Nutrition Outreach Instructor at the WVUExtension Office in Preston County. * If you buy vast quantities of food from places that sell in bulk, your family will eat less if you divide the giant sacks into smaller bags. * Make temptations inconvenient: Put the cheesecake in the freezer so it's a hassle to thaw it. Keep cookies off the counter. Don't keep treats on your desk at work. * Put tiny portions on tiny plates. Less will look like more. * At mealtimes, serve pre-portioned plates to everyone and keep any leftovers on the stove. * Eat slowly.