Transcript Avoid Portion Distortion - Ludlow Independent Schools

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Food portion
sizes have
changed
over the past
20 years.
Slides marked by
are adapted from “Portion Distortion”
by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
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Typical American Portions
• 2 cups cooked pasta
• 1 bagel (5 to 6 inch diameter)
• 1/4 chicken
• Large order (1 to 2 cups)
French fries
• Big bowl (1 to 2 cups)
chili with beans
• Large green salad
(2 to 3 cups greens)
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Today’s Larger Portions
Add Up to Extra Pounds
100 extra
calories per day
10-pound weight gain
per year
Maintaining a healthy weight
Is a balancing act
Calories in = Calories out (as exercise)
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Bagel
20 Years Ago
140 calories
2-inch diameter
Today
350 calories
6-inch diameter
Calorie Difference: 210
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Facts
Increased bagel size:
210 more calories
400
350
Raking leaves
for 50 minutes burns
approximately
210 calories*
350
300
Calories
250
200
150
140
100
50
0
20 Years Ago
Today
*Based on 130-pound person
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Cheeseburger
20 Years Ago
330 calories
4.5 ounces
Today
590 calories
9.5 ounces
Calorie Difference: 257
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Facts
Increased size of
cheeseburger:
260 more calories
700
590
600
Lifting weights
for 1 hour and
30 minutes burns
approximately
260 calories*
Calories
500
400
330
300
200
100
0
20 Years Ago
Today
*Based on 130-pound person
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French Fries
20 Years Ago
210 calories
2.4 ounces
Today
610 calories
6.9 ounces
Calorie Difference: 400
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Facts
Increased size of
French fries:
400 more calories
700
610
600
Walking leisurely
for 1 hour and
10 minutes burns
approximately
400 calories*
Calories
500
400
300
210
200
100
0
20 Years Ago
Today
*Based on 130-pound person
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Soda
20 Years Ago
85 calories
6.5 ounces
Today
250 calories
20 ounces
Calorie Difference: 165
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Facts
Increased soda size:
165 more calories
300
250
Working in
the garden
for 35 minutes
burns approximately
165 calories*
250
Calories
200
150
100
85
50
0
20 Years Ago
Today
*Based on 130-pound person
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Pepperoni Pizza
20 Years Ago
500 calories
8 ounces
Today
850 calories
11.5 ounces
Calorie Difference: 350
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Facts
Increased size of
pepperoni pizza:
350 more calories
900
850
800
700
Calories
600
Playing golf (while
walking and carrying
your clubs) for
1 hour burns
approximately
350 calories*
500
500
400
300
200
100
0
20 Years Ago
Today
*Based on 130-pound person
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Chocolate Chip Cookie
20 Years Ago
55 calories
1.5 inch diameter
Today
275 calories
3.5 inch diameter
Calorie Difference: 220
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Facts
Increased size of
chocolate chip cookie:
220 more calories
300
275
Washing the car
for 1 hour and
15 minutes burns
approximately
220 calories*
250
Calories
200
150
100
55
50
0
20 Years Ago
Today
*Based on 130-pound person
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Avoid Portion Distortion
Keep an
eye on
Your food
portion
sizes.
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Portions Rather
Than Servings
MyPyramid recommends amounts in
PORTIONS rather than SERVINGS.
MyPyramid gives more specific
guidelines about TYPES and
AMOUNTS of foods to eat than
previous Food Guide Pyramids.
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Amounts of Food
MyPyramid tells you exact amounts of
each type of food to eat, based on your
age, gender and activity level.
There are actually
12 MyPyramids for
12 different types of people.
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Portion Sizes
MyPyramid uses ounce equivalents and
cup equivalents to define portion sizes.
An ounce equivalent is an
amount of grain or meat
that weighs 1 ounce.
A cup equivalent is an
amount of fruit, vegetable
or milk that is measured in
volume, or cups.
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Portion Sizes
1 cup = 2 cupped hands
1/2
cup = 1 cupped hand
Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D. © 2005
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Portion Sizes
1 teaspoon =
tip of a thumb to
the first joint
1 tablespoon =
3 thumb tips
Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D. © 2005
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Grains
Make half your grains whole
Eat 6 ounce-equivalents
(for a 2,000 calorie diet)
• 3 ounce-equivalents or
more of whole-grain
products
• The remaining grains
should come from
enriched or wholegrain products
Equivalents:
• 1 slice bread
• 1/2 cup cooked
•
pasta, cooked rice
or cooked cereal
1 cup ready-to-eat
cereal
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Vegetables
Vary your veggies
Eat the equivalent of
21/2 cups of raw or
cooked vegetables
per day
(for a 2,000 calorie diet)
Equivalents:
• 2 cups raw leafy
greens = 1 cup of
raw or cooked
vegetables
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Fruits
Focus on fruit
Eat the equivalent of
2 cups of fresh,
canned or frozen
fruits per day
Equivalents:
• 1/2 cup fruit =
1/ 4
cup dried fruit
(for a 2,000
calorie diet)
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Dairy Products
Get your calcium-rich foods
Portion Size
11/2 ounces of natural
cheese = 6 dice
2 ounces of processed
cheese = 8 dice
Equivalent = 1 cup milk
Equivalent = 1 cup milk
Teens should have
3 cup equivalents
of milk per day.
Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D. © 2005
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Dairy Products
Get your calcium-rich foods
Consume 3 cups
per day of fat-free or
low-fat milk or
equivalent milk
products
• Children ages 2 to 8:
•
Equivalents:
•
•
•
•
8 ounces milk
1 cup yogurt
11/2 oz. natural cheese
2 ounces processed
cheese
2 cups per day
Children ages 9 and
up: 3 cups per day
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Meat
Go lean with protein
Portion Size
3 ounces cooked
meat, fish or poultry
deck of cards
Most teens should have at least 5-ounce
equivalents of meat each day.
Athletes who spend several hours per
day in activity will likely need more.
Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D. © 2005
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Meat and Beans
Go lean with protein
Eat 51/2 ounceequivalents
(for a 2,000 calorie diet)
• Choose lean meat and
•
poultry
Vary your choices —
more fish, beans,
peas, nuts and
seeds
1 ounce-equivalents:
• 1 ounce meat, poultry or fish
• 1/4 cup cooked dry beans
•
•
•
or peas
1 egg
1 tablespoon peanut butter
1/2 ounce of nuts or seeds
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Oils
Keep oils and fats to a minimum
Oils are fats
• They are liquid at
room temperature
• They come from
plants and fish.
Examples: canola,
corn, olive, soybean
Because oils contain
essential fatty acids, there
is an allowance for oils in
MyPyramid.
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Oils
Keep oils and fats to a minimum
Recommended
Intake for Oils
• The recommended
intake for oils is
3 to 7 teaspoons
daily, based on
age, gender
and level of
physical
activity
Equivalents:
• 1 teaspoon mayonnaise
• 1 teaspoon salad dressing
• 1 teaspoon soft margarine
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Advice
Use the advice from inside
MyPyramid to help you
• Make smart choices
from every food group
• Find your balance
between food and
physical activity
• Get the most
nutrition out of
your calories
• Choose accurate
portion sizes
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Portion Distortion Quiz
1. What are the most important reasons that portion
sizes matter?
A. It takes more ingredients to make the serving
B. Packaging must change because of the portion sizes
C. Calories are greatly increased and that affects weight gain
Answer: C
2. What is the correct serving size of cooked pasta?
A. 1/2 cup
B. 1 cup
C. 2 cups
Answer: A
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Portion Distortion Quiz
(continued)
3. An example of how portions have increased over the
past 20 years would be:
A. Soda use to be 6 ounces and now the average
serving is 10 ounces.
B. Bagels were 2 inches and now they are 5 to 6 inches.
C. Chips used to be 1 ounce and now they are
11/2 ounces.
Answer: B
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Portion Distortion Quiz
(continued)
4. An example of a 1-ounce serving of peanut butter
would be:
A. The size of 4 dice cubes.
B. The size of a golf ball.
C. The size of 3 thumb tips.
Answer: C
5. Ways to avoid portion distortion include:
A. Resist upsizing at fast food restaurants.
B. Downsize dinner plates at home by using the salad plate.
C. Eat half of your order and take the rest home.
D. All of the above.
Answer: D
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Web Resources
http://www.co.mohave.az.us/WIC/portionDistortion.htm
http://www.mealsmatter.org/EatingForHealth/Topics/article.aspx?articleId=53
http://nutrition.about.com/od/foodpyramid/ss/explorefoodpyr_2.htm
http://www.smartshape.com.au/cgi-bin/user.pl?download_file=1&file=214
http://www.afgetfit.com/archives.aspx
http://www.healthteacher.com/teachersupports/content/nutrition/portiondistortion.asp
http://www.checkyourhealth.org/nutrition/portiondistortion/pd_facts.htm
http://www.portionsizeme.com
http://www.MyPyramid.gov
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