food portion sizes have
TRANSCRIPT
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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
Today
20 Years Ago
350 calories
6-inch diameter
140 calories
2-inch diameter
Calorie Difference: 210
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Facts
Increased bagel size:
210 more calories
140
350
0
50
100
150
200
250
300
350
400
20 Years Ago Today
Ca
lori
es
Raking leaves for 50 minutes burns approximately 210 calories*
*Based on 130-pound person
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Cheeseburger
Calorie Difference: 257
Today
590 calories
9.5 ounces
20 Years Ago
330 calories
4.5 ounces
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Facts
Increased size of
cheeseburger: 260 more calories
590
330
0
100
200
300
400
500
600
700
20 Years Ago Today
Ca
lori
es
Lifting weights for 1 hour and 30 minutes burns approximately 260 calories*
*Based on 130-pound person
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French Fries
Today
20 Years Ago
Calorie Difference: 400
210 calories
2.4 ounces
610 calories
6.9 ounces
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Facts
Increased size of
French fries:
400 more calories
210
610
0
100
200
300
400
500
600
700
20 Years Ago Today
Ca
lori
es
Walking leisurely for 1 hour and 10 minutes burns approximately 400 calories*
*Based on 130-pound person
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Soda
Today
250 calories
20 ounces
20 Years Ago
Calorie Difference: 165
85 calories
6.5 ounces
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Facts
Increased soda size:
165 more calories
250
85
0
50
100
150
200
250
300
20 Years Ago Today
Ca
lori
es
Working in the garden for 35 minutes burns approximately 165 calories*
*Based on 130-pound person
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Pepperoni Pizza
Today
20 Years Ago
850 calories
11.5 ounces
500 calories
8 ounces
Calorie Difference: 350
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Facts
Increased size of
pepperoni pizza:
350 more calories
500
850
0
100
200
300
400
500
600
700
800
900
20 Years Ago Today
Ca
lori
es
Playing golf (while walking and carrying your clubs) for 1 hour burns approximately 350 calories*
*Based on 130-pound person
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Chocolate Chip Cookie
Today
20 Years Ago
Calorie Difference: 220
55 calories
1.5 inch diameter
275 calories
3.5 inch diameter
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Facts
55
275
0
50
100
150
200
250
300
20 Years Ago Today
Ca
lori
es
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
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Portions Rather Than Servings
MyPyramid recommends amounts in PORTIONS rather than SERVINGS.
Changed in 2005 - MyPyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramids.
Changed in 2010 - MyPlate breaks into specific items and how the plate should look for each meal.
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Amounts of Food
MyPyramid and MyPlate tells you exact amounts of each type of food to eat, based on your age, gender and activity level.
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Portion Sizes
A cup equivalent is an amount of fruit, vegetable or milk that is measured in volume, or cups.
MyPyramid/MyPlate uses ounce
equivalents and cup equivalents to define
portion sizes.
An ounce equivalent is an amount of grain or meat that weighs 1 ounce.
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Portion Sizes
Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D. © 2005
1 cup = 2 cupped hands
1/2 cup = 1 cupped hand
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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
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 whole- grain products
Equivalents:
• 1 slice bread
• 1/2 cup cooked pasta, cooked rice or cooked cereal
• 1 cup ready-to-eat cereal
Make half your grains whole
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Vegetables
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
Vary your veggies
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Fruits
Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet)
Equivalents:
• 1/2 cup fruit = 1/4 cup dried fruit
Focus on fruit
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11/2 ounces of natural cheese = 6 dice
Equivalent = 1 cup milk
2 ounces of processed cheese = 8 dice
Equivalent = 1 cup milk
Portion Size
Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D. © 2005
Teens should have 3 cup equivalents of milk per day.
Dairy Products Get your calcium-rich foods
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Dairy Products
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products
• Children ages 2 to 8:
2 cups per day
• Children ages 9 and
up: 3 cups per day
Equivalents:
• 8 ounces milk
• 1 cup yogurt
• 11/2 oz. natural cheese
• 2 ounces processed
cheese
Get your calcium-rich foods
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Portion Size
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
3 ounces cooked
meat, fish or poultry
Meat
deck of cards
Go lean with protein
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Meat and Beans
Eat 51/2 ounce-equivalents (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
Go lean with protein
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Oils
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.
Keep oils and fats to a minimum