Smart-size Your Portions and Right-size You

Transcription

1 SLIDE 1 Before you start this lesson, review the key messages from the previous lesson with the participants. Ask them if they were able to try any of the suggestions and/or about the challenge from the previous lesson for Eating Smart and Moving More. Today we are going to talk about portion sizes and how the size of the servings we eat impacts our ability to manage our weight. Portion sizes have grown over the years. We ll talk a little about that. If we manage our portions, or smart-size them by eating the right amount of food, we will right-size our bodies. Smartsizing our portions, together with physical activity helps us maintain a healthy weight. Not only is this good for our health, it can be good for our wallets as well! Script for this slide continued on next page Page 1

2 SLIDE 1 CONTINUED...script for this slide continued from previous page. How do you decide how much of each food or drink you are going to eat at meals or snacks? Do you use a scoop or measuring cup? Do you use your plate or bowl to set the size? Allow participants to share answers. When you eat out, do you eat whatever amount the restaurant gives you? Allow participants to share answers. Page

3 SLIDE 2 Portion sizes have changed dramatically over the past 20 to 30 years. They keep getting bigger and bigger, and are often more food than we really need. That s what we mean by portion distortion. We get so used to large portions of food that when we see a normal portion, it looks too small. Portion sizes are not all that s gotten bigger we ve gotten bigger, too! There are more overweight Americans now than ever before. One reason for this is that we are eating larger portion sizes both at home and when we eat out. Just how much food does one person need in a day? What does that look like in terms of portion sizes? Let s start by taking a look at what s happened to portion sizes over the years. Reference Young, LR, Nestle, M. (2012). Reducing portion sizes to prevent obesity: a call to action. American Journal of Public Health. 43(5): Page 3

4 SLIDE 3 A Burger King hamburger from the 50s was about 2.8 ounces and 202 calories. Although there has been a lot of talk about offering healthy options, Burger King now has a Triple Whopper with a shopping 1160 calories. That s over half of a 2,000 calorie/day diet in just one sandwich. Where can you find a burger the size of the one from years past now? Allow participants to share answers. The answer is, you can find this size burger in a kid s meal. When making hamburgers at home, how do you decide how big to make them? Allow participants to share answers. Note: Challenge participants to read Nutrition Facts when choosing to eat away from home. Remind participants that eating more meals at home is a good strategy for controlling portion sizes and maintaining a healthy weight. Page

5 SLIDE 4 An order of French fries has gotten larger, too. In 1955, an order of McDonald s fries was 2.4 ounces and 210 calories (they just had one size back then). Today, you can get a large order of fries that s 5.9 ounces and 510 calories. Consider ordering the kid s fries if you just have to have fries. The serving size is 1.3 ounces and 110 calories Page 5

6 SLIDE 5 Popcorn can be a healthy snack, but the huge portions loaded with butter and salt served in movie theaters can turn a healthy snack into a healthy weight disaster. The popcorn from the late 50s was 3 cups and 174 calories. The popcorn today is 21 cups and 1,700 calories. Many theaters will let you get free refills if you get the largest size, so there s literally no limit to this portion size! Page

7 SLIDE 6 The portion size of soda has increased dramatically. In 1916, a bottle of Coke was 6 ounces and 79 calories. Today, 20-ounces is the standard size of soda, and is 240 calories Page 7

8 SLIDE 7 A small soft drink from a fast food restaurant is around 150 calories, while the largest size is around 400 calories. Just by drinking more of this sugary soda, you get a lot of extra calories. Unfortunately, there are no vitamins or minerals in soda, so when you drink too much of it, you are getting what we call empty calories. What other drinks add calories to our day? Allow participants to share answers. Be sure discussion includes responses like energy drinks, alcohol, and coffee drinks. Page

9 SLIDE 8 Sugar is stored as fat in the body, so too many empty calories means a lot of extra fat stored on your body for no good reason. There are some food groups where portion sizes haven t grown in size over the past 20 to 30 years have you noticed which ones? Allow participants to share answers. Fruits and vegetables! They are the foods we SHOULD be eating larger portions of, and typical fruit and vegetable portions have not increased at all. Script for this slide continued on next page Page 9

10 SLIDE 8 CONTINUED...script for this slide continued from previous page. Before we go any further, let s talk about what we mean by portion. A portion is what you serve yourself, what might come in one food package, or what a restaurant might give you. You can also think of this as a helping. A serving is a measure set by the government and is found on food labels. The problem is, when we look at a normal serving of a food, it looks too small in comparison to what we know of as portions of foods served in restaurants and found in food packages. It s not a problem with your eyes! It is portion distortion! Read labels carefully to avoid portion distortion. The label will tell you how many servings are in the package. For instance, look at the label on a 20-ounce soda. It actually contains more than one serving. So if you drink the whole 20 ounces, you are drinking servings, or enough soda for you and a friend with some left over! Page

11 SLIDE 9 The reality is, a portion is often much larger than what our bodies need. Many times, we are eating 2, 3, or even 6 servings of a food if we eat the whole package or the whole meal put in front of us in a restaurant Page 11

12 SLIDE 10 You can estimate what a healthy portion is with a measuring tool that is no farther away than your own hand! A small handful of nuts is about 1 ounce. Page

13 SLIDE 11 Three ounces of meat is about the size of the palm of your hand or a deck of playing cards Page 13

14 SLIDE 12 Meat is something that is often served in very large portions. The chicken breast on the left is 3 ounces or about the size of the palm of your hand. The one on the right is almost 7 ounces and is closer to what we might eat at one meal, at home, or in a restaurant. The hamburger on the left is 3 ounces (again, about the size of the palm of your hand). The one on the right is about 6 ounces. OPTIONAL Using food models, show portion sizes of different foods. Encourage participants to discuss how they could begin to limit portion sizes if they are not currently doing so. Suggest gradual changes over time. Invite volunteer to show portion size comparisons. We have gotten so used to large portions that when we are served a normal portion, we often think it is too small. How do you think serving smaller portions of meat would be good for your health and the health of your family? Allow participants to respond. If not shared, include the following: maintain healthy weight reduce calories, fat, and cholesterol save money Page

15 SLIDE 13 One ounce of cheese is about the size of your thumb, or a 9-volt battery Page 15

16 SLIDE 14 Breads and cereals can be a little tricky because they come in all different shapes and sizes. Generally speaking, one slice of bread counts as one serving, or 1 ounce. So if you have a sandwich for lunch, the two slices of bread would count as 2 of your servings for the day. Half of a hamburger bun or half of an English muffin is 1 serving or 1 ounce. Remember when choosing these foods to make half your grains whole. Page

17 SLIDE 15 As a general rule, a 1-ounce serving of dry cereal is about a cup, or about the size of your fist Page 17

18 SLIDE 16 A bowl of cereal can be a lot more than 1 ounce. Of course, it depends on the size of your bowl! If you have a rather large bowl, like the one pictured here, you may be getting as much as 3 cups or 3 ounces of cereal. How many of you think about a bowl of cereal as being one serving? Allow participants to share answers. Remember, a bowl of cereal may be more than just 1 ounce. Note: The serving size of every cereal is not necessarily 1 cup. Read labels to determine serving size of a particular cereal. Portion control tip: Have your cereal in a mug instead of a bowl. Page

19 SLIDE 17 The same holds true for pasta. An ounce of pasta is about a half cup. If you have a bowl of pasta like the one on the right, you may be getting much more than one serving. If you eat pasta in a restaurant, you may get an even larger portion than this. I know that we are talking about portion sizes, but I wanted to remind you about whole grains. When you are choosing grain products like bread, cereal, or pasta, choose whole grains often. Look for the word whole on the ingredient list (whole wheat, whole oats, etc.). Portion control tip: Have your pasta in a small cereal bowl instead of a large plate Page 19

20 SLIDE 18 Your fist is about the size of 1 cup or 1 medium piece of fruit. With fruits and vegetables, however, larger portions can be a good thing. Eating more fruits and vegetables is a great way to improve your diet. Fruits and vegetables are low in calories, high in fiber, and have lots of vitamins and minerals that our bodies need to be healthy and prevent disease. Choose between fresh, frozen, or canned fruits and vegetables to get the best price. When choosing canned fruits, look for those packed in their own juice. In frozen fruits, look for those that have no added sugar. Page

21 SLIDE 19 Our eyes and our appetites have become accustomed to the larger portions sizes we see every day. To help us control our portions, we need to give our bodies an opportunity to re-set. One strategy could be to measure the foods that we eat into the correct serving sizes for each meal for 1 3 days. Maintaining a healthy weight is important to help prevent many chronic diseases including heart disease and diabetes Page 21

22 SLIDE 20 Invite volunteer to help lead. Let s take a quick break and Move More! Sometimes we just need a little movement during the day, especially if we ve been sitting for a while. A few good stretches can make a big difference in how we feel. Let s try a few together. As a reminder, you should only move in ways that feel comfortable to you, and you should stop immediately if you experience any pain. Script for this slide continued on next page... Page

23 SLIDE 20 CONTINUED...script for this slide continued from previous page. Moving More Break An exercise to tighten your core and one to relieve tension WAITING ROOM TONER Sit up tall and straight in your chair. With both hands, firmly grasp the bottom of the chair. Take a deep breath while tightening stomach muscles and lifting legs parallel to the floor. Keeps toes flexed. Hold for 5 seconds. Release. Repeat 10 times. Do same exercise again while pointing your toes. NECK AND SHOULDER RELAXER Turn your head to look over your right shoulder. Run chin down and across the chest to look over your left shoulder and return along the same path. Turn to the left and repeat on the other side. Slowly roll both shoulders backwards in large circles. Do four full circles. Place your hands on your shoulders and make large circles backwards with the elbows. Do four full circles Page 23

24 SLIDE 21 Another way to think about what you are eating is to think of the size of your plate and how much space each food you eat takes up on your plate. Note: Show different size plates. Demonstrate how food portions can be very different on the different size plates. Discuss how the plate size can affect total calories. Make half your plate fruits and vegetables. A quarter of your plate should be grains choose whole-grain foods often, since these have the most health benefits. Only one quarter of your plate should be protein such as meat, fish, poultry, or cooked dried beans. Be sure to include a cup of dairy like low-fat milk, yogurt or cheeses as a part of your Eat Smart plan. www Note: For more information on how to build a healthy plate, visit Script for this slide continued on next page... Page

25 SLIDE 21 CONTINUED...script for this slide continued from previous page. What are some other tips that will help you right-size the portions for yourself and your family? Allow participants to respond. If not stated, share the following: Use smaller plates. Eat slowly. Stop when hunger is satisfied. Note: A good strategy for keeping track of foods eaten is by tracking them. There are many option: USDA s Super Tracker of if you have a smart phone, you already have options available to you. There are many apps that are free or low-cost Page 25

26 SLIDE 22 All of this talk about servings and portions is great, but just how much food does our body need? This depends on several factors, including: Your gender (males generally need more food than females, but not always!) Your size, or how much you weigh now Your activity level whether you sit most of the day, or whether you are on your feet in an active job How much exercise or activity you get outside your normal daily routine For example, if you have a job where you sit most of the day and then take a vigorous exercise class, your needs will be different than someone who stands all day but goes home and watches television in the evening. Script for this slide continued on next page... Page

27 SLIDE 22 CONTINUED...script for this slide continued from previous page. Generally speaking though, women need between 1,800 and 2,200 calories a day. That might not mean much to you right now, but we are going to make that easier to put in perspective in just a moment. Have you ever thought about how many calories you need in a day? Allow participants to share answers Page 27

28 SLIDE 23 All of us have heard the word calorie, but do you know what it means, exactly? What is a calorie? Allow participants to share answers. Your body needs calories to perform basic functions like breathing and keeping your heart beating, plus you need additional calories to move around. That s why the number of calories needed each day varies from person to person we are all different sizes and are active at different levels each day. On average, men need a little more calories than women. Adult men need between 2,600 and 3,000 calories each day. A 5' 5" woman weighing 140 pounds needs about 2,000 calories each day. Now let s see what that looks like in the real world, with food and drinks. Page

29 SLIDE 24 You can eat a lot of food for 2,000 calories IF you make good choices. Let s look at how it breaks down based on healthy choices: 2 cups of fruit cups of vegetables 6 ounces of grains, such as slices of bread, breakfast cereal, rice, pasta, or noodles make half of these whole grains. 3 cups of fat-free or low-fat dairy ounces of chicken, beef, pork, fish, eggs, dried beans, or peas. How do the food and servings on this slide compare to what you think is 2000 calories? Allow participants to share answers Page 29

30 SLIDE 25 Let s break it down and look at each meal and snack individually. Breakfast of the 2,000 calorie day might look something like this: 1 cup of whole-grain cereal 1 large banana 1 cup of skim milk You could also add a cup of coffee or unsweetened tea. Page

31 SLIDE 26 Lunch could look like this: A sandwich that consists of: 2 slices whole-wheat bread 2 ounces lunch meat such as oven-roasted turkey breast 1 ounce Swiss cheese 1 tablespoon light mayonnaise, and/or 1 tablespoon mustard 1 leaf lettuce 1 slice (1/4 cup) tomato 1/2 cup celery sticks 1/2 cup baby carrots 1/4 cup low-fat Ranch salad dressing/dip 1 large apple Water 2016 Page 31

32 SLIDE 27 In the afternoon, a cup of flavored low-fat yogurt makes a great snack. This adds one more serving of milk or dairy to our day, putting us at a total of 3 for the day. Page

33 SLIDE 28 For dinner we have: cups (3 ounces) cooked whole-wheat spaghetti 3/4 cup marinara sauce 3 ounces extra lean ground beef added to the spaghetti sauce 1/2 ounce shredded Parmesan cheese (on spaghetti) A salad consisting of 2 cups chopped lettuce 1/4 cup chopped tomatoes 1/4 cup chopped cucumbers 2 tablespoons fat-free Italian dressing Water 2016 Page 33

34 SLIDE 29 To see what happens when you eat a larger portion than the normal serving size, let s say you ate 2 cups of cereal for breakfast, instead of the 1 cup serving. You would be eating 100 extra calories. A hundred extra calories might not sound like a lot, but if you ate those extra calories every day for a year, and everything else stayed the same, you could gain an extra 10 pounds of body fat! Page

35 SLIDE 30 If you stop at a fast food restaurant one day instead of eating the lunch you packed from home, look at what happens. The turkey club has about 500 more calories than our healthy lunch we talked about earlier. There are a couple of reasons why our sandwich we bought at the fast food restaurant has more calories. First of all, it has bacon and regular mayonnaise. But the MAIN reason for the extra calories is the portion size. There is more bread, more turkey, and more cheese that all adds up to more calories. What are some ways you can smart-size your portions when eating out? Allow participants to respond. If not stated, share the following: Ask for a take home box first. Place half of the meal in the box. You ll have two and sometimes three meals for the price of one. Split the meal Page 35

36 SLIDE 31 What if you ate our healthy dinner meal, but added a 16-ounce sugar sweetened soft drink? You d be adding almost 200 extra calories. A better choice would have been unsweetened tea, a diet soft drink, or best yet stick with the water. If flavor is what you re looking for, add lemon to the water, or a splash of juice. Page

37 SLIDE 32 These were all small changes we made to our healthy meals. Just a few extras here and there. But just these three things eating more cereal at breakfast, eating a fast food sandwich for lunch, and adding a regular soft drink at dinner adds 800 extra calories to your day. These 800 calories would be stored in your body as fat, or excess weight if you didn t burn them off by Moving More. And, you d have to move around a lot to burn 800 extra calories. You wouldn t necessarily notice this if you got on the scale the next morning, but after a week or so of overdoing it on calories, you d begin to see your weight creep up, pound by pound over weeks, months, and years. Think about your own daily eating habits. Where are you getting extra calories? Allow participants to share answers. OPTIONAL Use portion-size food models to discuss further Page 37

38 SLIDE 33 If you attend a party where there is a snack table, eat a small, healthy snack before attending so that you are not as hungry when you get there. Take small portions and focus on healthy options. Consider whether you are hungry before going back for more. To avoid temptation, choose a place to talk with your friends that is some distance from the food table. Try not to eat snacks or meals in front of the TV. If you do, then portion out a small serving and do your best to focus on your food. It is always best to eat meals as a family so that you can increase family interaction. Page

39 SLIDE 34 We ve seen that watching our calorie intake is important. But how do you know how many calories are in a food or drink? Allow participants to share answers. Most food packages have a Nutrition Facts label on them where you can find information about how many calories are in a serving of that food. Remember that the calories listed are for one serving, and that the label tells you how large a serving is 1 cup, 1/2 cup, and so forth. For example, on this label you can see that there are two servings in this container and that one 1-cup serving equals 250 calories. This means that if you ate the whole container, it would be 500 calories Page 39

40 SLIDE 35 Children s calorie needs are based on their age, body size, and activity level. Adequate calories are needed to make sure they have plenty of energy to grow and develop. Getting enough calories, however, is not a problem for most children. Generally speaking, very young children, those who are just starting to eat solid food, need smaller portions than we do as adults. Usually, they only need about half of what adults need. For example, an adult serving of fruit is 1/2 cup, so a small child should get a 1/4 cup or even a little less. By the time a child reaches the age of 5 or 6, he or she still needs less food, but the portion sizes can begin to approach what adults need. For example, a 6 year old may be able to eat 1/2 cup of fruit. From age 6 to adulthood, your child s calorie needs will begin to approach those of an adult, but still will depend on his/her activity level and growth. Check with your child s pediatrician or nutritionist for specific directions on how many servings of food your child needs. Page

41 SLIDE 36 Help your children recognize smart portions. Serve smaller portions at home. Encourage children to eat slowly and enjoy food. Help children order smaller portions when eating out. Be a good role model and smart size YOUR portions Page 41

42 SLIDE 37 Remember: Portions today are a lot larger than they used to be. Be mindful of the portions you serve yourself and your family at home. We need a certain number of servings of foods to stay healthy, but large portions of any food can mean more calories that our bodies can burn. Eating too many calories means we will gain weight. This happens to our children, too! Page

43 SLIDE 38 What one change will you make to smart size your portions? Allow participants to share answers Page 43

44 SLIDE 39 What will make this hard for you and your family? Allow participants to share answers. How will you overcome this? Allow participants to share answers. Page

45 SLIDE 40 Eating Smart Recipe We ve been talking a lot about food. Let s put our new knowledge into action and make some delicious Chicken Quesadillas. After viewing recipe video, taste, demonstrate, or make recipe with participants. FOOD PREPARATION TECHNIQUE Shredding cheese yourself can save you money. When placing the chicken mixture on the tortillas, don t spread it all the way to the edge or the filling will fall out when you turn them over. FOOD SAFETY MESSAGE If you use fresh chili peppers, be sure to wear plastic gloves to prevent burning your hands. Don t rub your face. Have volunteer demonstrate or help to serve samples of quesadillas. This recipe is on the next page Page 45

46 CHICKEN QUESADILLAS Recipe for Slide #40 Makes 4 servings Serving Size: 1 quesadilla INGREDIENTS 1 cup chopped, cooked chicken NOTE: Chicken should be cooked to an internal temperature of 165 F 2 tablespoons salsa 1/4 cup chopped onion Non-stick vegetable cooking spray 1/4 cup canned chopped green chili peppers (optional) 1/2 cup cheddar cheese, shredded (other cheeses are acceptable) 4 (10-inch) whole-wheat tortillas DIRECTIONS 1. Preheat electric skillet to 350 F. 2. Saute onions until tender. 3. Mix chicken, salsa, onions, and green chili peppers (optional). 4. Place 1/4 chicken mixture on half of a tortilla. Top with 1/4 cheese. Fold tortilla over mixture and seal edges. 5. Place in skillet sprayed with non-stick vegetable cooking spray. 6. Brown on one side at medium heat for approximately 3 4 minutes. 7. Turn tortilla over and brown other side. 8. Cut each folded tortilla into 3 wedges. Nutrients Per Serving Calories 240 Total Fat 8 g Saturated Fat 2.5 g Protein 18 g Total Carbohydrate 24 g Dietary Fiber 2 g Sodium 360 mg Excellent Source of Calcium Good Source of Vitamin C Recipe analyzed using Fresh-Made Salsa LOCAL Be adventurous! Try adding different varieties of fresh sauteed peppers when in season. Page

47 SLIDE 41 OPTIONAL Play Choose the Right Size game included in teaching kit to reinforce lesson concepts Ask participants if they have any questions about the lesson presented today. Remind them of the key messages from this lesson: Portion sizes have gotten larger over the past 20 to 30 years. Large portion sizes may mean that you consume more calories than you need. Smart-sizing your portions is important to maintain a healthy weight. Review time, date, lesson, and recipe for next session. Share how participants can connect with you through social media. Thank participants for attending Page 47

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