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2 Food portion sizes have changed over the past 20 years. Slides marked by are adapted from Portion Distortion by the National Heart, Lung and Blood Institute at 2
3 Typical American Portions 2 cups cooked pasta 1 bagel (5 to 6 inch diameter) 1 /4 chicken Large order (1 to 2 cups) French fries Big bowl (1 to 2 cups) chili with beans Large green salad (2 to 3 cups greens) 3
4 Today s Larger Portions Add Up to Extra Pounds 100 extra calories per day 10-pound weight gain per year Maintaining a healthy weight is a balancing act Calories in = Calories out (as exercise) 4
5 Bagel 20 Years Ago 140 calories 2-inch diameter Today 350 calories 6-inch diameter Calorie Difference: 210 5
6 Calories Facts Increased bagel size: 210 more calories Raking leaves for 50 minutes burns approximately 210 calories* Years Ago Today *Based on 130-pound person 6
7 Cheeseburger 20 Years Ago 330 calories 4.5 ounces Today 590 calories 9.5 ounces Calorie Difference: 257 7
8 Calories Facts Increased size of cheeseburger: 260 more calories Lifting weights for 1 hour and 30 minutes burns approximately 260 calories* Years Ago Today *Based on 130-pound person 8
9 French Fries 20 Years Ago 210 calories 2.4 ounces Today 610 calories 6.9 ounces Calorie Difference: 400 9
10 Calories Facts Increased size of French fries: 400 more calories Walking leisurely for 1 hour and 10 minutes burns approximately 400 calories* Years Ago Today *Based on 130-pound person 10
11 Soda 20 Years Ago 85 calories 6.5 ounces Today 250 calories 20 ounces Calorie Difference:
12 Calories Facts Increased soda size: 165 more calories Working in the garden for 35 minutes burns approximately 165 calories* Years Ago Today *Based on 130-pound person 12
13 Pepperoni Pizza 20 Years Ago 500 calories 8 ounces Today 850 calories 11.5 ounces Calorie Difference:
14 Calories Facts Increased size of pepperoni pizza: 350 more calories Playing golf (while walking and carrying your clubs) for 1 hour burns approximately 350 calories* Years Ago Today *Based on 130-pound person 14
15 Chocolate Chip Cookie 20 Years Ago 55 calories 1.5 inch diameter Today 275 calories 3.5 inch diameter Calorie Difference:
16 Calories Facts Increased size of chocolate chip cookie: 220 more calories Washing the car for 1 hour and 15 minutes burns approximately 220 calories* Years Ago Today *Based on 130-pound person 16
17 Avoid Portion Distortion Keep an eye on your food portion sizes. 17
18 Portions Rather Than Servings MyPyramid recommends amounts in PORTIONS rather than SERVINGS. Changed in MyPyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramids. Changed in MyPlate breaks into specific items and how the plate should look for each meal. 18
19 Amounts of Food MyPyramid and MyPlate tells you exact amounts of each type of food to eat, based on your age, gender and activity level. 19
20 Portion Sizes MyPyramid/MyPlate uses ounce equivalents and cup equivalents to define portion sizes. An ounce equivalent is an amount of grain or meat that weighs 1 ounce. A cup equivalent is an amount of fruit, vegetable or milk that is measured in volume, or cups. 20
21 Portion Sizes 1 cup = 2 cupped hands 1 /2 cup = 1 cupped hand Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D
22 Portion Sizes 1 teaspoon = tip of a thumb to the first joint 1 tablespoon = 3 thumb tips Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D
23 Make half your grains whole Grains Eat 6 ounce-equivalents (for a 2,000 calorie diet) 3 ounce-equivalents or more of whole-grain products The remaining grains should come from enriched or wholegrain products Equivalents: 1 slice bread 1 /2 cup cooked pasta, cooked rice or cooked cereal 1 cup ready-to-eat cereal 23
24 Vegetables Vary your veggies Eat the equivalent of 2 1 /2 cups of raw or cooked vegetables per day (for a 2,000 calorie diet) Equivalents: 2 cups raw leafy greens = 1 cup of raw or cooked vegetables 24
25 Fruits Focus on fruit Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet) Equivalents: 1 /2 cup fruit = 1 /4 cup dried fruit 25
26 Get your calcium-rich foods Dairy Products Portion Size 1 1 /2 ounces of natural cheese = 6 dice Equivalent = 1 cup milk 2 ounces of processed cheese = 8 dice Equivalent = 1 cup milk Teens should have 3 cup equivalents of milk per day. Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D
27 Get your calcium-rich foods Dairy Products Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products Children ages 2 to 8: 2 cups per day Children ages 9 and up: 3 cups per day Equivalents: 8 ounces milk 1 cup yogurt 1 1 /2 oz. natural cheese 2 ounces processed cheese 27
28 Go lean with protein Meat Portion Size 3 ounces cooked meat, fish or poultry deck of cards Most teens should have at least 5-ounce equivalents of meat each day. Athletes who spend several hours per day in activity will likely need more. Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D
29 Meat and Beans Go lean with protein Eat 5 1 /2 ounceequivalents (for a 2,000 calorie diet) Choose lean meat and poultry. Vary your choices more fish, beans, peas, nuts and seeds. 1 ounce-equivalents: 1 ounce meat, poultry or fish 1 /4 cup cooked dry beans or peas 1 egg 1 tablespoon peanut butter 1 /2 ounce of nuts or seeds 29
30 Oils Keep oils and fats to a minimum Oils are fats They are liquid at room temperature. They come from plants and fish. Examples: canola, corn, olive, soybean. Because oils contain essential fatty acids, there is an allowance for oils in MyPyramid. 30
31 Oils Keep oils and fats to a minimum Recommended Intake for Oils The recommended intake for oils is 3 to 7 teaspoons daily, based on age, gender and level of physical activity. Equivalents: 1 teaspoon mayonnaise 1 teaspoon salad dressing 1 teaspoon soft margarine 31
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