DON T LET PORTION SIZES CAUSE YOU TO FUMBLE

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Ralf Stafford
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LESSON 12 ELEMENTARY SCHOOL LESSON DON T LET PORTION SIZES CAUSE YOU TO FUMBLE OBJECTIVES: 1. What is happening to our portion sizes? 2. What is a portion? What is a serving size?

1 LESSON 12 ELEMENTARY SCHOOL LESSON DON T LET PORTION SIZES CAUSE YOU TO FUMBLE OBJECTIVES: 1. What is happening to our portion sizes? 2. What is a portion? What is a serving size? Using your hand to measure a serving size 3. Portion sizes: Thought vs. Reality INDIANA STANDARDS (Grades 3-5).2.1 Describe how the family influences personal health and behaviors. (Grades 3-5).2.2 Illustrate the influence of culture on health and behaviors. (Grades 3-5).5.5 Determine a healthy alternative when making a decision. (Grades 3-5).7.2 Describe a healthy behavior to improve personal health and wellness. TEACHER TALKING POINTS What is happening to our portion sizes? Today there are twice as many overweight children and three times as many overweight teens as there were 20 years ago. Part of the reason for that is because Americans are eating more food than before and physical activity has not increased to burn off the extra calories that are being consumed. The introduction of larger-size portions in restaurants, fast-food places and grocery stores has increased a lot. For example, bagels used to weigh between 2-3 ounces but today the average bagel weighs 4-7 ounces. The eight-ounce soft drink has become 20 ounces and the average theater serving of popcorn has gone from three cups to a whopping 16 cups! A typical hamburger in 1957 contained a little more than one ounce of cooked meat, compared with as much as six ounces in One important part of a healthy diet is paying attention to how much food we eat in addition to what we eat. What is a portion? What is a serving size? Using your hand to measure a serving size Portion size is defined as the amount of food a person decides to eat. On the other hand, a serving size is a standard amount that gives a person guidance as to how much to eat or lets them know how many calories and nutrients are in a serving of food. The reality is that our portion sizes are many times larger than they should be. When you are at home you can use a measuring cup to make sure you re eating the right amount of food; however, many of us eat out a lot. When you are eating out or don t have a measuring cup handy, you can use your hand as a guide to estimate the correct sized portions. For example: Your fist is about the size of one cup of cereal, rice or other grain. The palm of your hand (not including the fingers) is about the same size as

3 ounces of meat, fish or chicken. Your thumb is about the same size as 1 ounce of cheese. A small handful of nuts is about 1 ounce.

Reality As we just discussed, many times the amount of food you receive is much larger than an actual serving size.

inches in diameter The recommended portion size is about a ½ bagel or 1 ounce, 3 inches in diameter Difference in serving size This is four

Popcorn Portion you receive at a movie theater in a medium size popcorn - 16 cups The recommended portion size is 2 cups Difference in

ounce Difference in serving size This is four Sirloin steak Typical portion size you receive in a restaurant is eight ounces The

2 3 ounces of meat, fish or chicken. Your thumb is about the same size as 1 ounce of cheese. A small handful of nuts is about 1 ounce. For chips and pretzels, 2 handfuls equals about 1 ounce. Portion sizes: Thought vs. Reality As we just discussed, many times the amount of food you receive is much larger than an actual serving size. For a few examples, take a look at this information: Bagel (1 bagel) Portion you receive at a bagel store is about 4 ounces and about 4 inches in diameter The recommended portion size is about a ½ bagel or 1 ounce, 3 inches in diameter Difference in serving size This is four times the recommended size. Popcorn Portion you receive at a movie theater in a medium size popcorn - 16 cups The recommended portion size is 2 cups Difference in serving size This is eight times the recommended size. French fries One medium order from a fast food restaurant is about four ounces Recommended serving size is one ounce Difference in serving size This is four times the recommended size. Sirloin steak Typical portion size you receive in a restaurant is eight ounces The recommended serving size is three to four ounces Difference in serving size This is nearly two times the recommended size. Rice Typical portion size you receive in a restaurant is about one cup Recommended serving size is one-half cup Difference in serving size This is two times the recommended size.

3 STUDENT ACTIVITY Trying new fruits and vegetables Many people don t try new fruits and vegetables out of habit. Your challenge this week is to try as many fruits and vegetables from the list below and rank them using the following scale: 1 = Did not like it at all 2 = Not my favorite but could be worse 3 = Tastes pretty good but isn t my first choice 4 = Tasty. I would like to eat it again 5 = Really great one of my favorites. I will definitely try this again. As you try the new foods, use the information you learned in the lesson to measure out a portion size of each serving, which will typically be about the size of an adult fist. Vegetables: Artichokes Beets Brussels sprouts Bok choy Collard greens Kale Eggplant Jicama Lentils Okra Parsnips Pumpkin Soy beans Rutabaga Snow peas Turnip greens Watercress Black-eyed peas Swiss chard Turnips Wax beans Water chestnut Zucchini Radishes Cabbage Fruits: Apricots Avocado Blackberries Cranberries Figs Currants Grapefruit Guava Kiwi Kumquat Mangos Nectarines Papaya Plums Pomegranates Prunes Star fruit Tangerine Cherries Honeydew melon In general, everyone should eat more fruit and vegetables, striving for 5 servings of vegetables and 5 servings of fruit daily. When it comes to eating fruits and vegetables remember the saying the more the merrier! In addition to rating the new fruits and vegetables that you try this week, eat your selected food before eating your regular meal. Studies have shown that people who consume a fruit or vegetable prior to their meal will eat calories less during that meal. Think of it as a fruit or vegetable appetizer!

4 FAMILY INFORMATION Did you know that more than 60 percent of adults in the U.S. are overweight or obese, and there are twice as many overweight children and three times as many overweight teens as there were two decades ago? One of the reasons for this trend is that Americans are eating more food and our amount of physical activity has not increased to burn off the extra calories. Even small increases in caloric intake can translate into significant weight gain and one contributing factor is an increase in portion sizes. Portion size is defined as the amount of food a person decides to eat. On the other hand, a serving size is a standard amount that gives a person guidance as to how much to eat. The introduction of larger-size portions in restaurants and grocery stores has increased significantly. Bagels used to weigh between 2-3 ounces. Today, the average bagel weighs 4-7 ounces. The eight-ounce soft drink has become 20 ounces and the average theater serving of popcorn has gone from three cups to 16 cups. A typical hamburger in 1957 contained a little more than one ounce of cooked meat, compared to as much as six ounces in Here are 11 helpful ways to watch your portion sizes: 1. Listen to your body: Your internal signals of hunger can keep you from overeating, if you listen to them. 2. Prepare less food for meals: Research shows that providing large quantities of food makes people eat more. If you want leftovers, dish out a serving and then put the rest away. 3. Start with a small serving: Smaller servings may be enough to satisfy you and you can always have more if you are still hungry. 4. Use small dishes and glasses: Smaller plates make you think that you are getting more food. Try it this really does work! 5. Slow down when you eat: Eating slowly allows you to enjoy your food and gives your brain time to realize when you are full. 6. Wait 20 minutes for second helpings: By waiting after your first helping of food, you can listen to your body s internal cues and sometimes be satisfied with only one helping. 7. Never eat out of the bag/box/carton: When you eat out of bags, boxes or cartons, you usually eat more than you need. Take out a small portion and put it in a bowl or on a plate and then put the bag away. 8. Make a plan before you order: When eating out, most meals are two to four times larger than you need. Plan ahead by asking the restaurant to put half the meal in a to-go bag before bringing it to the table. 9. Always order the smaller size: At fast-food restaurants, order small or regular sized items or choose a child-size meal. 10. Share! Sharing meals when eating out is an excellent way to save money and it cuts your calories in half, too. 11. Eat regular meals and snacks: When you plan regular meals and snacks, it s easier to be satisfied with smaller portions each time.

5 LESSON 12 ELEMENTARY SCHOOL LESSON LESSON PLAN EVALUATION 1. Portion size is the amount of food a person chooses to eat. True False 2. Your thumb is about the same size as 1 ounce of cheese. True False 3. In addition to what we eat it is important to pay attention to how much we eat. True False 4. Larger portion sizes in restaurants have not had an effect on the health of children. True False

LESSON 3 E AT A RAINBOW OF SNACKS

E AT A R A I N B O W O F S N A C K S LESSON 3 E AT A RAINBOW OF SNACKS Objectives for the lesson: 1. Compare the nutrient content and cost of vegetables and fruits as snacks to conventional snack foods.