1 Learning Zone Xpress Food portion sizes have

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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 2 © Learning Zone. Xpress

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) 3 © Learning Zone. Xpress

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) 4 © Learning Zone. Xpress

Bagel 20 Years Ago 140 calories 2 -inch diameter Today 350 calories 6 -inch diameter Calorie Difference: 210 5 © Learning Zone. Xpress

Facts Increased bagel size: 210 more calories Raking leaves for 50 minutes burns approximately 210 calories* *Based on 130 -pound person 6 © Learning Zone. Xpress

Cheeseburger 20 Years Ago 330 calories 4. 5 ounces Today 590 calories 9. 5 ounces Calorie Difference: 257 7 © Learning Zone. Xpress

Facts Increased size of cheeseburger: 260 more calories Lifting weights for 1 hour and 30 minutes burns approximately 260 calories* *Based on 130 -pound person 8 © Learning Zone. Xpress

French Fries 20 Years Ago 210 calories 2. 4 ounces Today 610 calories 6. 9 ounces Calorie Difference: 400 9 © Learning Zone. Xpress

Facts Increased size of French fries: 400 more calories Walking leisurely for 1 hour and 10 minutes burns approximately 400 calories* *Based on 130 -pound person 10 © Learning Zone. Xpress

Soda 20 Years Ago 85 calories 6. 5 ounces Today 250 calories 20 ounces Calorie Difference: 165 11 © Learning Zone. Xpress

Facts Increased soda size: 165 more calories Working in the garden for 35 minutes burns approximately 165 calories* *Based on 130 -pound person 12 © Learning Zone. Xpress

Pepperoni Pizza 20 Years Ago 500 calories 8 ounces Today 850 calories 11. 5 ounces Calorie Difference: 350 13 © Learning Zone. Xpress

Facts Increased size of pepperoni pizza: 350 more calories Playing golf (while walking and carrying your clubs) for 1 hour burns approximately 350 calories* *Based on 130 -pound person 14 © Learning Zone. Xpress

Chocolate Chip Cookie 20 Years Ago 55 calories 1. 5 inch diameter Today 275 calories 3. 5 inch diameter Calorie Difference: 220 15 © Learning Zone. Xpress

Facts Increased size of chocolate chip cookie: 220 more calories Washing the car for 1 hour and 15 minutes burns approximately 220 calories* *Based on 130 -pound person 16 © Learning Zone. Xpress

Avoid Portion Distortion Keep an eye on Your food portion sizes. 17 © Learning Zone. Xpress

Portions Rather Than Servings My. Pyramid recommends amounts in PORTIONS rather than SERVINGS. My. Pyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramids. 18 © Learning Zone. Xpress

Amounts of Food My. Pyramid tells you exact amounts of each type of food to eat, based on your age, gender and activity level. There actually 12 My. Pyramids for 12 different types of people. 19 © Learning Zone. Xpress

Portion Sizes My. Pyramid 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. 20 © Learning Zone. Xpress

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 21 © Learning Zone. Xpress

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 22 © Learning Zone. Xpress

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 23 © Learning Zone. Xpress

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 24 © Learning Zone. Xpress

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) 25 © Learning Zone. Xpress

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 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 26 © Learning Zone. Xpress

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 27 © Learning Zone. Xpress

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 28 © Learning Zone. Xpress

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 29 © Learning Zone. Xpress

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 My. Pyramid. 30 © Learning Zone. Xpress

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 31 © Learning Zone. Xpress

Advice Use the advice from inside My. Pyramid 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 32 © Learning Zone. Xpress

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 33 © Learning Zone. Xpress

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 34 © Learning Zone. Xpress

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 35 © Learning Zone. Xpress

Web Resources http: //www. co. mohave. az. us/WIC/portion. Distortion. htm http: //www. mealsmatter. org/Eating. For. Health/Topics/article. aspx? article. Id=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. My. Pyramid. gov 36 © Learning Zone. Xpress

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