Transcript Document

How to be Pyramid Portion Savvy
Some slides adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)
Project Sponsors
• USDA project funded
through the Food Stamp
Program
• School District of Philadelphia
• Nutrition Center,
Department of Bioscience &
Biotechnology
Drexel University
Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food
Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods,
contact the PA Department of Public Welfare’s tool-free helpline at 800-692-7462. This
institution is an equal opportunity provider and employer.
Are you portion savvy?
How big are your portions?
Portion sizes have never been bigger!
Between 1977 and 1996, food portions increased for:
– salty snacks, desserts, soft drinks, French fries
and hamburgers
Source: Division of Nutrition and Physical Activity. Research to Practice Series No. 2: Portion Size. CDC,
2006.
Why are portion sizes increasing?
• More people dining out
• Companies using larger
sizes as selling points
• Competition among
manufacturers
Why are larger portion sizes a problem?
Bigger
portions
Encourage
overeating
Increases intake of
calories,
fat and sodium
Increases risk for
obesity, heart disease,
high blood pressure
and stroke
What exactly is a portion?
• Portion- amount of a food item you eat at
one time
– Amount served in a restaurant
– Amount offered in packaged foods
– Amount you choose to put on your plate
Compare the size and calorie
difference of coffee…
Today
20 Years Ago
Coffee, 8 ounces
(with whole milk & sugar)
45 calories
Mocha Coffee, 16 ounces
(with steamed whole milk
& mocha syrup)
350 calories
305 calorie difference
Compare the size and calorie
difference of popcorn…
20 Years Ago
Today
5 cups
11 cups
270 calories
630 calories
360 calorie difference
What does a standard “portion” look like?
MyPyramid gives
specific guidelines
about types and
amounts of food
Recommendations are based on a 2000 calorie diet
MyPyramid: Fruits
• Consume 2 cups of fresh, canned or frozen
fruits per day (for a 2000 calorie diet)
Equivalents to 1 cup:
• 1 cup 100% fruit juice
• 1 cup of fruit
• ½ cup dried fruit
• 1 large orange or banana
MyPyramid: Vegetables
• Consume 2½ cups of raw or cooked vegetables
per day (for a 2000 calorie diet)
Equivalents to 1 cup:
• 1 cup raw or cooked vegetables
• 1 cup vegetable juice
• 2 cups raw leafy greens
• 1 medium baked potato
MyPyramid: Milk
• Consume 3 cups per day of fat-free or low-fat milk or
equivalent milk products (for a 2000 calorie diet)
Equivalents to 1 cup:
• 1 cup (8 oz) milk
• 1 cup yogurt
• 1 1/2 oz natural cheese
• 2 oz processed cheese
• 1 cup pudding made with
milk
Portion sizes: Cheese
1½ ounces of natural cheese = 6 dice
2 ounces of processed cheese = 8 dice
Example: Effect of fat on calories of
one (8 oz) cup of milk
85 100 125 165
Fat Free
1%
2%
Whole
How many calories could you save by switching to
a lower fat milk?
Now how many would you save?
165
Whole
100
1%
=
65
How do those 65 calories add up?
• If you have an extra 65 calories every day, how many
pounds could you gain?
65 calories x
days in 1 year =
extra calories per year
• 1 pound = 3500 calories
23,725 calories per year  3500 calories per pound =
pounds of weight gain in 1 year
MyPyramid: Grains
• Consume at least 6 ounce-equivalents per
day of grain products (for a 2000 calorie diet)
– At least half of those grains consumed should be
whole grains
Equivalents to 1 oz:
• 1 slice bread
• ½ cup cooked pasta, rice or cereal
• 1 cup ready-to-eat cereal
• 1 small 6-inch flour tortilla
• 3 cups air- popped popcorn
Portion sizes:
½ cup and 1 cup
1 cup ready-to-eat
cereal = 1 baseball
½ cup cooked pasta,
rice or cereal = ½
baseball
Which gives the most nutrients
for the fewest calories?
2 slices whole
wheat bread
1 medium croissant
MyPyramid: Meat & beans
• Consume at least 5½ ounce-equivalents per
day (for a 2000 calorie diet)
– Choose lean meat and poultry. Vary your choices –
choose more fish, beans, peas, nuts and seeds.
Equivalents:
• 1 oz. meat, poultry or fish
• ¼ cup cooked dry beans or peas
• 1 egg
• 1 tablespoon peanut butter
• ½ oz. of nuts or seeds
Portion sizes:
Meat
3 oz. cooked meat, fish, or poultry = a deck of cards
Which gives the most nutrients
for the fewest calories?
3 fried chicken
wings with skin
and batter
3 oz. roasted, skinless
chicken breast
MyPyramid: Oils
• Consume at least 6 tsp of oils per day (for
a 2000 calorie diet)
– Choose heart healthy oils such as olive,
canola, corn and sunflower oil
– Some foods are naturally high in oils, such as
nuts, olives, avocados and some fish
Portion sizes:
1 teaspoon & 1 tablespoon
1 teaspoon = the tip of a
thumb to the first joint
1 tablespoon = 3 thumb tips
You can also
keep an “eye”
on your food
portion sizes by
reading the
Nutrition Facts Label!
Reading Labels
Reading Labels
How many calories would
you consume if you eat the
whole container?
500 calories
How many grams of
total fat?
24 grams of fat
What is the difference between
a portion and a serving?
• Portion- amount of a
food item you eat at one
time
– Amount served in a
restaurant
– Amount offered in
packaged foods
– Amount you choose to
put on your plate
• Serving- a unit of
measure listed on a
food product’s Nutrition
Facts panel.
– It tells the amount of
calories and other
nutrients in that particular
serving of food.
– Examples: cup or ounce
Does this bagel count as one
portion or one serving?
It counts as one portion!
Counts as 4 servings of
grains according to
MyPyramid
Questions??
Plan a menu for a day