Transcript Healthy Eating is all about Better Choices and Better Portions

Portion Control
developed by Karen Mason
University of Kentucky Dietetic Intern
Portion Patrol
• What is a healthy diet?
• Proper serving sizes
• Portion sizes today
• Tips for controlling portions
Why should I eat healthy?
• A healthy diet can reduce the risk for
•
•
many chronic diseases, such as obesity,
high blood pressure, and high blood
cholesterol.
Foods provide 50+ nutrients we need
for growth, repair, and maintenance of
good health
Psychological reasons??
Food Guide Pyramid
What are proper serving
sizes?
• Grains Group



1 slice of bread
About 1 cup of ready-to-eat cereal
½ cup cooked cereal, rice, or pasta
• Vegetable and Fruit Groups




1 cup of raw leafy vegetables
½ cup of cooked vegetables
¾ cup of fruit juice
1 medium apple, banana, orange, or pear
What are proper serving
sizes?
• Milk Group



1 cup of milk or yogurt
1½ ounces of cheese
2 ounces of processed cheese
• Meat and Beans Group




2-3 ounces of cooked meat, poultry, or fish
½ cup of cooked dry beans
1/3 cup of nuts
1 egg
Purpose of serving sizes?
• Common language
• Easy way of expressing nutritional
information, like calories, fat,
cholesterol, protein, vitamins, and
minerals
Serving sizes differ from
portion sizes
• Serving sizes are standardized, but
•
•
portions differ for everyone
More active people require larger
portions
People needing to lose weight need
smaller portions
Are we eating too much?
• 61% of Americans are either overweight or
•
•
•
obese
Table-service restaurants now serve from 12inch plates rather than the standard 10-in
plates
Americans eat 148 more calories per day
compared to 10 years ago, and the % of
fat/diet is down from 40% to 33%
62% of Americans are unaware the portion
sizes have increased in the last 10 years
Beware of Larger Sizes
(comparison of portion sizes 10 years ago)
Food
Then
Now
French fries
2 oz
>4 oz
Deli bagel
2 oz
4-7 oz
Muffin
2 oz
6-8 oz
Soda
6 ½ oz
12-20 oz
Chips
½ - 1 oz
2-4 oz
Candy bar
1 ½ oz
2-4 oz
Would you like to super size?
• “value meals”, “combo meals”, and “super
•
•
sizing” are used for profit by the food
companies
When people are served more food, they
eat more food
For a small price, you get more calories
and saturated fat
Bigger is rarely better when it
comes to food
Small
Medium Large
Super
$1.03
$1.50
$1.67
$1.90
210 cal 450 cal 540 cal 610 cal
Now that’s a value!
McDonald’s Quarter
Pounder w/Cheese
Quarter Pounder w/Cheese
Extra Value Meal
Wendy’s Classic Double
w/Cheese
Classic Double w/Cheese
Combo Meal
530 calories
13 g saturated fat
1190 calories
17 g saturated fat
760 calories
19 g saturated fat
1360 calories
26 g saturated fat
$1.41
$1.57
Do you know the serving sizes
for common foods?
1/2 cup • In the American
• Pasta
1 cup
Institute for Cancer
• Green salad
Research survey,
1/2 cup
• Beans
only 1% of
• Mashed potatoes 1/2 cup respondents
correctly answered
all 8 serving-size
questions.
Do you know how many
servings you ate for dinner?
Food
Spaghetti
Garlic bread
Tomato sauce
Meatballs
Portion
2 cups
2 slices
1 cup
6 oz
Serving size
½ cup
1 slice
½ cup
2-3 oz
# Servings
4
2
2
2-3
Tips for Controlling Portions
• At home:
Measure out single servings to know what
they look like
 Avoid serving food “family style” and do no
go back for seconds
 Try using a smaller plate for you meal
 Never eat out of a bag or a carton

Tips for Controlling Portions
• Eating out:
Ask for half or smaller portions
 Ask for salad dressing to be served “on the
side”
 Order from the menu rather than the “allyou-can-eat” buffet
 Know how much is an appropriate portion
and set the rest aside to take home
 If you order dessert, share

Take control of your diet
To do:
• Choose a variety of
foods
• Know your serving
sizes
• Meal planning
• Add high fiber foods
to your diet
To avoid:
• Thinking “low-fat”
means low calorie
• Thinking there are
“good” or “bad”
foods