Right-Size Your Recipes

Dr. Tim Harlan, aka Dr. Gourmet, shares tips for discovering healthy portion sizes.

Dr. Tim Harlan aka Dr. Gourmet

Special for HealthKey.com

May 19, 2010


As you might expect, I collect cookbooks. The first cookbook I bought for myself was the Peanuts Cook Book, but the one my mother used most (and I bet yours did too) was The Joy of Cooking. I actually have several copies of this venerable cookbook, from the two-paperback edition from 1974 to the 1946 hardback that my wife bought me for Christmas last year.

Recently a brief article in The Annals of Internal Medicine featured The Joy of Cooking. Brian Wansink, a food researcher at Cornell University, and his staff surveyed the seven editions of The Joy of Cooking and found that only 18 recipes have appeared in all seven editions. (Disappointingly, the letter does not list which ones they are.)

The team then analyzed the serving sizes for those 18 recipes across the seven editions to see if the portion sizes (and thus the number of calories in each portion) had changed over time. Unsurprisingly, they did increase for 14 of the 18 recipes. As it happens, simple portion size was not the only cause of higher calories in a recipe—often the recipe's ingredients were changed from a lower-calorie ingredient to a higher-calorie ingredient. (This isn't unusual: my Clam Chowder recipe uses potatoes and flour to make it creamy, rather than the more modern shortcut of using heavy cream or half and half.)

Between the 1936 edition and the 2006 edition, the average number of servings in a recipe decreased by a little over 1 serving per recipe, and the average number of calories in a serving increased by over 60%.

What's especially interesting is that Dr. Wansink's team notes that the average serving sizes increased by about 33% (one-third) since 1996. Just because that recipe you got from mom or read in a cookbook states that it serves 4 doesn't necessarily mean that those four servings represent appropriate portion sizes. Use the portion sizes for recipes at DrGourmet.com as a guide or use the table in my column on Portion Size as a reference. You'll soon know what a real portion looks like, on paper or on your plate.

Here are some recipes that can help you understand the right portion sizes:

Asian Beef with Broccoli

Roasted Salmon with Corn Relish

Soft Corn Tacos

Eat well, eat healthy, enjoy life!

Dr. Gourmet

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