Avoid Portion Distortion

1. With MyPyramid’s Specific Guidelines Avoid Portion Distortion

2. Alice Henneman, MS, RD Lancaster County Extension Educator Download this PowerPoint at http://lancaster.unl.edu/portion-distortion.shtml University of Nebraska Extension–Lincoln Institute of Agriculture and Natural Resources revised slightly, April, 2007 Extension is a division of the Institute of Agriculture and Natural Resources at the University of Nebraska-Lincoln cooperating with the counties and the U.S. Department of Agriculture.

3. Today’s Menu • MyPyramid Recommendations • Creeping Portion Distortion • Recommended Portion Sizes

4. MyPyramid recommends total amounts rather than “servings” MyPyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramid

5. Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm

6. MyPyramid tells you exact amounts of each type of food

7. MyPyramid: Fruits • Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet) Note this equivalent: • ¼ cup dried fruit = ½ cup fruit

8. MyPyramid: Vegetables • Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet) Note this equivalent: • 2 cups raw leafy greens =1 cup of vegetable

9. MyPyramid: Dairy products • Consume 3 cups per day of fat-free or low-fatmilk or equivalent milk products for ages 9 and up; 2 cups for ages 2 – 8 • Equivalents: • 8 oz. milk • 1 cup yogurt • 1½ oz. natural cheese • 2 oz. processed cheese

10. MyPyramid: Grains • Eat 6 ounce-equivalents (for a 2,000 calorie diet) • 3 ounce-equivalents or more of whole-grain products; remaining grains should come from enriched or whole-grain products • Equivalents: • 1 slice bread • ½ cup cooked pasta, rice or cereal • 1 cup ready-to-eat cereal

11. MyPyramid: Meat & beans • Eat 5½ ounce-equivalents (for a 2,000 calorie diet). Choose lean meat and poultry. Vary your choices – more fish, beans, peas, nuts and seeds.

12. Learn how much and what to eat for YOUR calorie level at MyPyramid.gov

13. How food portion sizes have changed in 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 Creeping portion distortion

14. Today 20 Years Ago 3-inch diameter 6-inch diameter Bagel 350 calories 140 calories Guess the calorie difference! 210 calories!

15. Larger portions add up 10 pound weight gain per year 100 extra calories per day Maintaining a healthy weight is a balancing act Calories In = Calories Out

16. How long would you have to rake leaves to burn about 210 calories*? Increased size:210 MORE calories 50 minutes *Based on 130-pound person

17. 20 Years Ago Today Cheeseburger 590 calories 333 calories Guess the calorie difference! 257 calories!

18. How long would you have to lift weights to burn about 257 calories*? Increased size:257 MORE calories 1 hour and 30 minutes *Based on 130-pound person

19. Today 20 Years Ago 2 c. spaghetti with sauce &3 largemeatballs 1 c. spaghetti with sauce &3 small meatballs Spaghetti and Meatballs 1,025 calories 500 calories Guess the calorie difference! 525calories!

20. How long would you have to clean house to burn about 525 calories*? Increased size:525 MORE calories 2 hours and 35 minutes *Based on 130-pound person

21. 20 Years Ago Today 6.9 ounces 2.4 ounces French Fries 610 calories 210 calories Guess the calorie difference! 400 calories!

22. How long would you have to walk leisurely to burn approximately400 calories*? Increased size:400 MORE calories 1 hour and 10 minutes *Based on 160-pound person

23. 20 Years Ago Today 6.5 ounces 20 ounces Soda 250 calories 85 calories Guess the calorie difference! 165 calories!

24. How long would you have to garden to burn about 165 calories*? Increased size:165 MORE calories 35 minutes *Based on 160-pound person

25. Today 20 Years Ago Coffee Mocha coffee, 16 ounces(with steamed whole milk& mocha syrup) Coffee, 8 ounces(with whole milk & sugar) 45 calories 350calories Guess the calorie difference! 305calories!

26. Increased size:305 MORE calories How long would you have to walk to burn about305 calories*? 1 hour and 20 minutes *Based on 130-pound person

27. 20 Years Ago Today 1.5 ounces 4 ounces Muffin 500 calories 210 calories Guess the calorie difference! 290calories!

28. How long would you have to vacuum to burn about290 calories*? Increased size: 290MORE calories 1 hour and 30 minutes *Based on 130-pound person

29. 20 Years Ago Today Pepperoni Pizza 500 calories 850 calories Guess the calorie difference! 350 calories!

30. How long would you have to golf – walking and carrying clubs –to burn about350 calories*? Increased size:350 MORE calories 1 hour *Based on 160-pound person

31. Today 11 cups Popcorn 20 Years Ago 5 cups 270 calories 630 calories Guess the calorie difference! 360 calories!

32. How long would you have to do water aerobics to burn about 360 calories*? Increased size:360 MORE calories 1 hour and 10 minutes *Based on 160-pound person

33. 20 Years Ago Today 1.5 inch diameter 3.5 inch diameter Chocolate chip cookie 275 calories 55 calories Guess the calorie difference! 220 calories!

34. How long would you have to wash the car to burn about 220calories*? Increased size:220 MORE calories 1 hour and 15 minutes *Based on 130-pound person

35. Keep an “eye” on your food portion sizes Avoid portion distortion!

36. Portion sizes: Cheese 1½ ounces* of natural cheese = 6 dice *Equivalent to 1 cup milk; 2 oz. processed cheese (8 dice) also areequivalent to1 cup milk

37. Portion sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards

38. Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball

39. Portion sizes:1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips

40. A final word on portion control “Never eat more than you can lift.” ~Miss Piggy