Transcript Portion Size And Healthy Eating - HescottWellness.com Hescott

PORTION SIZE AND HEALTHY EATING
Presented by Natasha S. Hescott
INTRODUCTION
Portion Distortion
Healthy Eating Framework
Foods that Burn Fats
Ways to Learn About Healthy Eating
Benefits of Healthy Eating
Conclusion
QUOTATION
“The food you eat can be either the safest and most
powerful form of medicine or the slowest form of poison.”
― Ann Wigmore
PORTION DISTORTION
Portion –
is the amount of food you actually eat at one time.

It can be from a package, in a restaurant or in your own kitchen.

It can be big or small; it is up to you!!
2 cups of cooked rice
PORTION DISTORTION
Serving – the amount of food listed on a product’s Nutrition Facts label
 All of the nutritional values you see on the label are for the serving size the manufacturer
suggests on the package.
 Once you understand the difference, it’s easier to determine how much to serve and easier
to teach kids the difference between the two.
 Your portion may be larger or smaller than the serving size listed.
1 cup of cooked rice
PORTION DISTORTION
Look how our muffins have grown!
20 Years Ago
Today
210 calories
500 calories
PORTION DISTORTION
Look how our bagels have grown!
20 Years Ago
140 calories
Today
350 calories
PORTION DISTORTION
Look how our pizza have grown!
20 Years Ago
500 calories
Today
850 calories
PORTION DISTORTION
Look how our stir-fried chicken have grown!
20 Years Ago
435 calories
Today
865 calories
PORTION DISTORTION
Look how our chocolate chip cookies have grown!
20 Years Ago
55 calories
Today.
275 calories
PORTION DISTORTION
Look how our soda have grown!
20 Years Ago
8 oz soda
97 calories
Today
20 oz soda
242 calories
HEALTHY EATING FRAMEWORK
Balance - Eat foods from all groups of the USDA ChooseMyPlate. Focus on amount, nutrition
and variety.
 Fruits-should be half of your plate. These include apples, bananas, berries, cherries,
grapes, lemons, mangoes, and melons.
 Vegetables-should be half of your plate. These include broccoli, collard greens, cabbage,
carrots, green peas, eggplants, and spinach.
 Grains-make at least half of your grains whole. These include brown rice, oatmeal,
whole-wheat bread, whole-wheat crackers, grits, and quinoa.
HEALTHY EATING FRAMEWORK
Balance - Eat foods from all groups of the USDA ChooseMyPlate. Focus on amount,
nutrition and variety.
 Dairy-consume fat-free or low-fat (1%) milk. These include Greek yogurt, calcium-fortified
soy milk, low-fat cheese, milk-based desserts.
 Proteins-consume lean and varied selection of proteins. These include poultry, meat,
seafood, eggs, beans, legumes, nuts and seeds, and soy products.
 Oils-should be consume sparingly. If you eat nuts, fish, salad dressing, and use cooking
oils, then you are consuming enough oils already.
HEALTHY EATING FRAMEWORK
Variety - Eat different foods from each food group.
 For lunch, you may have baked chicken (3 oz.), 1 cup cauliflower & broccoli,
steamed; ¼ cup brown rice, cooked; and 1 (8 oz.) cup of water with slices of
lemons.
 Make sure to drink water, homemade lemonade, and infused-fruit water.
HEALTHY EATING FRAMEWORK
Moderation - Eat foods in specific portions and/or based on serving sizes.
 Know your calorie (energy) needs and eat foods based on those needs.
 When eating out, you can use your hand as a guide for how much food to
eat.
 Make sure to measure food portions because it is easier for children and
adults to stay at a healthy weight or to lose weight.
FOODS THAT BURN FATS
Thermogenic Foods:
 These are foods that burn calories by raising thermogenesis, a process
where the body burns calories to use the foods you have just eaten by
converting calories to heat.
 The body mainly burn calories through regular metabolic functions and
physical activity. However, about 10 percent of calories are burned by
diet-induced thermogenesis.
FOODS THAT BURN FATS
List of fat burning foods:

Green tea - studies revealed that green tea contains two
important chemicals - polyphenol and caffeine.

These natural substances are known to encourage
thermogenesis.
Dullo et al, Am J Clin Nutr, 1999
FOODS THAT BURN FATS
List of fat burning foods:

Ginger - has anti-inflammatory and anti-hypertensive effects on
the digestive tract (GI).

Research suggested that consuming 2 grams of ginger powder
dissolved in hot water may enhanced thermogenesis and create a
feeling of fullness. Thereby, suggesting that ginger has a potential
role in weight management.
Dullo et al, Am J Clin Nutr, 1999
FOODS THAT BURN FATS
List of fat burning foods:

Protein - rich diet is known to increase the thermogenic process
compared to high-fat or high carbohydrate diets.

Research revealed there is a 3 percent increase in energy
expenditure with fatty meals, 6-8 percent increase with
carbohydrate meals, and a whopping 25-40 percent increase with
protein based meals.

10-35 percent of your daily calories should come from protein.
FOODS THAT BURN FATS
List of fat burning foods:




Hot peppers - both black and red peppers are good
examples of fat burning foods.
Hot peppers contain a substance called capsaicin, which has a
pungent flavor that increases thermogenesis.
Found in black pepper, a substance called piperine promotes
thermogenesis by stimulating the nervous system.
Eating hot peppers can help you burn calories by creating heat.
Westerterp-Plantenga M., Physiol Behav., 2006
WAYS TO LEARN ABOUT HEALTHY EATING
Sign-up for cooking classes




Learn new ways of cooking foods.
Learn about foods that are locally growth.
Learn about food safety.
Learn that cooking is fun!
WAYS TO LEARN ABOUT HEALTHY EATING
Become a member of a Community Garden



See and learn the process of growing foods.
Grow your own nutritious fresh foods for your families and friends.
Safe space for physical activity.
WAYS TO LEARN ABOUT HEALTHY EATING
Attend supermarket or farmer's market tour



Benefits of eating foods in season.
How to read the Nutrition Facts Label.
Meet farmers and learn about how they grow foods.
WAYS TO LEARN ABOUT HEALTHY EATING
Join Community-Supportive Agriculture (CSA)



Direct buying relationship between consumers and farmers.
Buying locally growth foods in season.
Foods are fresh and bursting with flavors and nutrients.
BENEFITS OF HEALTHY EATING
List of benefits:




Increased energy - It takes about 21 days to learn a new habit limit sugary items and heavily processed foods so your energy will
increase.
Improved mood - Eating poorly can negatively impact your mood
and emotional state, once you start eating healthy you will feel
better from clean eating.
Brighter, clearer skin - Water flushes toxins from your body while
antioxidants and anti-inflammatory properties found in fruits and
vegetables immediately improve the look of your skin.
Better fitting clothes - You will likely notice a difference in how
your clothes fits you even before stepping on the scale.
CONCLUSION







Avoid portion distortion.
Healthy eating is a lifestyle and not a diet.
Consuming foods that burn fats are important for weight
management.
Using the resources available locally and nationally to learn
about healthy eating.
There are more benefits to eating healthy.
Healthy eating combined with increased physical activity is the
answer to weight loss and weight management.
Ultimately, improving your overall quality of life.
QUOTATION
“Looking good and feeling good go hand in hand. If you
have a healthy lifestyle, your diet and nutrition are set,
and you're working out, you're going to feel good.”
─ Jason Statham
REFERENCES
USDA ChooseMyPlate
www.choosemyplate.gov
National Institutes of Health
http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/portiondistortion.htm
http://www.brainyquote.com/quotes/keywords/nutrition.html
THANK YOU!