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HEALTHY PORTIONS

Learn how to maintain a healthy weight by understanding the balance between the calories you consume and the calories you burn through exercise. Discover the benefits of healthy portion sizes and how they have changed over the past 20 years. Take control of your health and make a plan to eat healthy portions daily.

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HEALTHY PORTIONS

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  1. HEALTHY PORTIONS A TuSalud ¡SíCuenta! Educational Module

  2. PORTIONS To maintain a healthy weight, our bodies need to maintain a balance in what we eat and the calories we burn from exercise.

  3. BALANCE IS KEY GAIN WEIGHT You will gain weight when the calories you eat in food and drinks are more than those you burn or use. + Energy Consumed - Energy Used

  4. BALANCE IS KEY MAINTAIN WEIGHT Your weight will remain the same when the calories you eat in food and drinks are equal to those you burn or use. Energy Consumed =Energy Used

  5. BALANCE IS KEY LOSE WEIGHT You will lose weight when the calories you eat in food and drinks are less than those you burn or use. - Energy Consumed - Energy Used

  6. CALORIES IN A POUND • If you burn 3,500 calories from exercising or eliminate 3,500 calories from your diet, you lose 1 pound. • If you burn 3,500 calories a week and eliminate 3,500 calories from your weekly diet, you can lose 2 pounds each week.

  7. NUTRITION LABELS Macaroni & Cheese

  8. CALORIES: WOMEN Level of Activity

  9. CALORIES: MEN Level of Activity

  10. HOW TO PORTION Palm: 3 OuncesFish, Chicken, Beef, Pork, Turkey, Beans, Tofu One Cupped Hand: ½ CupFruit, Pasta, Rice, Bread, Cereal, Grains

  11. HOW TO PORTION Two Cupped Hands: 1 CupSalad, Spinach, Vegetables, Milk, Yogurt Two Cupped Hands or Two Fists: 1 Cup Salad, Spinach, Vegetables, Milk, Yogurt

  12. HOW TO PORTION Length & Width of Thumb: 1-2 OuncesCheese, Dressings, Legumes (like nuts), Seeds Top Section of Thumb: 1 TeaspoonOlive Oil, Butter, Canola Oil

  13. BENEFITS • Protect against obesity • Improve gastrointestinal health • Lose weight, especially when combined with physical activity • Cut inches from your waist • Lower your risk of Type 2 Diabetes and other health complications

  14. DID YOU KNOW? Portions have changed a lot in the past 20 years (1990s  2010s). They are larger, with more calories and more fat.

  15. PORTIONS IN 20 YEARS 2010s 1990s Coffee with Milk & Sugar8 ounces, 45 calories Large Café Mocha with 2% Milk16 ounces, 330 calories

  16. PORTIONS IN 20 YEARS 2010s 1990s Tortillas6-inch diameter, 52 calories Tortillas12-inch diameter, 356 calories

  17. PORTIONS IN 20 YEARS 2010s 1990s Hamburger330 calories Hamburger590 calories

  18. PORTIONS IN 20 YEARS 2010s 1990s French Fries2.4 ounces, 210 calories Hamburger6.9 ounces, 610 calories

  19. PORTIONS IN 20 YEARS 2010s 1990s Sandwich320 calories Sandwich10 inches, 820 calories

  20. PORTIONS IN 20 YEARS 2010s 1990s Pizza500 calories Pizza850 calories

  21. PORTIONS IN 20 YEARS 2010s 1990s Pasta500 calories Pasta1,025 calories

  22. PORTIONS IN 20 YEARS 2010s 1990s Popcorn5 cups, 270 calories Popcorn (Medium)16 cups, 1,200 calories

  23. PORTIONS IN 20 YEARS 2010s 1990s Original Coca-Cola Bottle8 ounces, 97 calories Coca-Cola Can12 ounces145 calories Coca-Cola Bottle20 ounces242 calories

  24. A HEALTHY PLATE Ingredients Vegetables 1 cup Meat or Protein3 ounces Grains½ cup MEAT OR PROTEIN Palm (3 ounces) GRAINS One cupped hand (1/2 cup) VEGETABLES Two cupped handsor two fists(1 cup)

  25. HEALTHY PLATES

  26. NO SECONDS

  27. FRUITS & VEGETABLES EAT MORE!

  28. TIPS & TRICKS When eating at home, choose smaller plates, bowls, and cups.

  29. TIPS & TRICKS When eating out, pick small.

  30. TIPS & TRICKS When shopping, buy small.

  31. TIPS & TRICKS Keep foods at home out of sight and inconvenient.

  32. TIPS & TRICKS Track what you’re eating.

  33. TAKE CONTROL! Scenario: Each time I get home from work, I am so hungry and tend to overeat.

  34. Maggie, Role Model

  35. NEXT STEP Start today because Your Health Matters!

  36. MAKE A PLAN

  37. THE PLAN

  38. THE PLAN • On a scale of 1-10, how confident are you that you can eat healthy portions daily? 0 1 2 3 4 5 6 7 8 9 10 Less Important Very Important

  39. REFERENCES • U.S. Food and Drug Administration www.fda.gov • U.S. Department of Agriculture www.mypyramid.gov • Tu Salud ¡Sí Cuenta! www.tusaludsicuenta.info • “Food Psychology: Why we eat more than we think” Jim Painter, PhD, RD

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