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Portion Distortion and Eating out…

Portion Distortion and Eating out…. Food and Nutrition Part 1 Tigers Feel Great in 08’ What’s A Serving? Portion Distortion & Dining Out: How to Choose . What’s “A Serving” again ?. 1/2 a cup of fruit, vegetables, pasta or rice = a small fist

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Portion Distortion and Eating out…

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  1. Portion Distortion and Eating out… Food and Nutrition Part 1 • Tigers Feel Great in 08’ • What’s A Serving? • Portion Distortion & • Dining Out: How to Choose

  2. What’s “A Serving” again? • 1/2 a cup of fruit, vegetables, pasta or rice = a small fist • 3 ounces of cooked meat, poultry or fish = a deck of cards • 1 tortilla = a small salad plate • 1 medium bagel = a hockey puck • 1 muffin = a large egg • 1 baked potato = a computer mouse • 1.5 ounces of cheese = 6 dice • 1 teaspoon of margarine or butter = a thumb tip • 2 tbsp. Peanut butter = a golf ball http://www.webmd.com/content/pages/13/66185.htm

  3. Portion Distortion 20 years ago Today 3 inch diameter 150 calories 6 inch diameter 360 calories Calorie difference = 210 calories Resource: National Heart, Lung, and Blood Institute ,Obesity Education Initiative: http://hin.nhlbi.nih.gov/portion

  4. Portion Distortion cont..

  5. Some things to Remember 1. Eat portions the size of a small fist. 2. Watch out for inflation, don’t supersize.3. Snack before dinner.4. Split an entrée if eating out. 5. Wait 20 minutes before second helpings.6. Don't serve from the table.7. Beware of eating in front of the TV.

  6. Dining Out: How to Choose Whether or not you’re trying to lose weight, it is possible to make more healthful choice away from home. • Always ask for sauces, gravies, and dressings on the side • Have a low-calorie snack before going out • Be aware of foods high in calories, fat, and saturated fat Watch out for terms such as “fried,” “crispy,” “creamed,” and “butter sauce” • Choose unsweetened tea or water as a beverage. • If eating fast-food, choose char-grilled options or a baked potato with chili.

  7. Dining Out continued • Look for terms such as “baked,” “broiled,” “steamed,” or “poached” • Try sharing an entrée or desert • Order a salad to start with reduced fat dressing, vinaigrette, or lemon slices, or a broth based soup • Eating lots of fruit and vegetables can help you feel fuller

  8. “Breakfast IS the most important meal of the day” • Studies show that those who eat breakfast tend to eat less throughout the day • Choose whole grain cereals, bagels, and bread • Oatmeal with low-fat milk and frozen blueberries • Non-fat yogurt with fruit or low-fat granola • Vegetable omelet made with egg whites (try using 1 whole egg and 1 egg white)

  9. How to Read a Nutrition Label

  10. Quiz 1. What does a 3 oz portion of grilled chicken breast look like? • A. softball • B. small fist • C. deck of cards 2. 1 Cup of pasta is a single serving? • True • False 3. 1 teaspoon of butter or margarine looks like a thumb tip? • True • False 4. 1 large bagel is actually 4 servings of bread? • True • False

  11. Quiz continued 5. How long does it take for my brain to get the signal that I am full? • A. 5 minutes • B. 20 minutes • C. 10 minutes 6. Eating in front of the television may likely cause me to eat more. • True • False 7. The terms “sautéed,” “creamed,” and “crispy,” are low-calorie, low-fat choices? • True • False 8. If I eat breakfast regularly I will likely eat less throughout the day? • True • False

  12. Answers • 1. C • 2. False, 1/3 cup of pasta = 1 serving = 80calories • 3. True • 4. True • 5. B • 6. True • 7. False • 8. True

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