avoid portion distortion
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With MyPyramid’s Specific Guidelines. Avoid Portion Distortion. Alice Henneman, MS, RD Lancaster County Extension Educator Download this PowerPoint at http://lancaster.unl.edu/portion-distortion.shtml University of Nebraska Extension – Lincoln - PowerPoint PPT PresentationTRANSCRIPT
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Avoid Portion Distortion
Avoid Portion DistortionWith MyPyramid’s Specific GuidelinesWith MyPyramid’s Specific Guidelines
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Alice Henneman, MS, RDAlice 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.
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• MyPyramid Recommendations
• Creeping Portion Distortion
• Recommended Portion Sizes
• MyPyramid Recommendations
• Creeping Portion Distortion
• Recommended Portion Sizes
Today’s Menu
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MyPyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramid
MyPyramid recommends total amounts rather than “servings”
5Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm
Former Food Guide Pyramid “Servings”
“Typical” American Portions
½ c. rice or pasta 1 c. rice or pasta
½ bagel or½ hamburger bun
1 bagel or1 hamburger bun
1 chicken leg and thigh ¼ chicken
1 order (½ c.) French fries Large order (3/4 to 1 c.) fries
1 order (½ c.) cooked red beans
Big bowl (1 to 2 c.)
chili beans
1 c. leafy greens Large green salad (2 c. greens)
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MyPyramid tells you exact amounts of each type of food
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MyPyramid: Fruits 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
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MyPyramid: VegetablesMyPyramid: 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
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MyPyramid: Dairy productsMyPyramid: Dairy products
• Consume 3 cups per day of fat-free or low-fat milk 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
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MyPyramid: GrainsMyPyramid: 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
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MyPyramid: Meat & beansMyPyramid: 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.
Equivalents:
• 1 oz. meat, poultry or fish •½ oz. of nuts or seeds
• ¼ c. cooked dry beans or peas
• 1 tablespoon peanut butter
•1 egg
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Learn how much and what to eat for YOUR calorie level at
MyPyramid.gov
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Creeping portion distortion
How food portion
sizes have changed in 20 years.
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
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Guess the calorie difference!Guess the calorie difference!
Bagel
350 calories 140 calories
210 calories!
20 Years Ago
3-inch diameter
Today
6-inch diameter
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Larger portions add up100 extra
calories per day
10 pound weight gain
per year
Maintaining a healthy weight is a balancing actCalories In = Calories Out
Maintaining a healthy weight is a balancing actCalories In = Calories Out
16 *Based on 130-pound person
How long would you have to rake leaves to burn about 210210 calories*?
Increased size: 210210 MORE calories
50 minutes
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Guess the calorie difference!Guess the calorie difference!
Cheeseburger
590 calories
20 Years Ago Today
333 calories
257 calories!
18 *Based on 130-pound person
How long would you have to lift weights to burn about 257257 calories*?
Increased size: 257257 MORE calories
1 hour and 30 minutes
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Guess the calorie difference!Guess the calorie difference!
Spaghetti and Meatballs
1,025 calories 500 calories
525 calories!
20 Years Ago Today
1 c. spaghetti with sauce &3 small meatballs
2 c. spaghetti with sauce &3 largemeatballs
20 *Based on 130-pound person
How long would you have to clean house to burn about 525525 calories*?
Increased size: 525525 MORE calories
2 hours and 35 minutes
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Guess the calorie difference!Guess the calorie difference!
French Fries
610 calories 210 calories
400 calories!
20 Years Ago Today
2.4 ounces 6.9 ounces
22 *Based on 160-pound person
How long would you have to walk leisurely to burn approximately 400400 calories*?
Increased size:400400 MORE calories
1 hour and 10 minutes
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Soda
Guess the calorie difference!Guess the calorie difference!
85 calories
20 ounces
Today
6.5 ounces
20 Years Ago
250 calories
165 calories!
24 *Based on 160-pound person
How long would you have to garden to burn about 165165 calories*?
Increased size: 165165 MORE calories
35 minutes
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Guess the calorie difference!Guess the calorie difference!
Coffee
350 calories 45 calories
305 calories!
20 Years Ago Today
Coffee, 8 ounces(with whole milk & sugar)
Mocha coffee, 16 ounces(with steamed whole milk& mocha syrup)
26 *Based on 130-pound person
How long would you have to walk to burn about305305 calories*?
Increased size: 305305 MORE calories
1 hour and 20 minutes
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Guess the calorie difference!Guess the calorie difference!
Muffin
500 calories 210 calories
290 calories!
20 Years Ago Today
1.5 ounces 4 ounces
28 *Based on 130-pound person
How long would you have to vacuum to burn about 290290 calories*?
Increased size: 290290 MORE calories
1 hour and 30 minutes
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Pepperoni Pizza20 Years Ago Today
500 calories 850 calories
Guess the calorie difference!Guess the calorie difference!
350 calories!
30 *Based on 160-pound person
How long would you have to golf – walking and carrying clubs – to burn about 350350 calories*?
Increased size: 350350 MORE calories
1 hour
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20 Years Ago
5 cups
PopcornToday
11 cups
Guess the calorie difference!Guess the calorie difference!
270 calories 630 calories
360 calories!
32 *Based on 160-pound person
How long would you have to do water aerobics to burn about 360360 calories*?
Increased size: 360360 MORE calories
1 hour and 10 minutes
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Chocolate chip cookie
Guess the calorie difference!
Guess the calorie difference!
220 calories!
20 Years Ago
1.5 inch diameter
Today
3.5 inch diameter
55 calories 275 calories
34 *Based on 130-pound person
How long would you have to wash the car to burn about 220220 calories*?
Increased size: 220220 MORE calories
1 hour and 15 minutes
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Keep an “eye” on
your food portion
sizes
Avoid portion
distortion!
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Portion sizes: Cheese
1½ ounces* of natural cheese = 6 dice
*Equivalent to 1 cup milk; 2 oz. processed
cheese (8 dice) also are equivalent to1 cup milk
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Portion sizes: Meat
3 oz. cooked meat, fish, or poultry =
a deck of cards
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Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball
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Portion sizes:1 teaspoon & 1 tablespoon
1 teaspoon = the tip of a thumb to the first
joint
1 tablespoon = 3 thumb tips
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A final word on portion control
“Never eat more than you can
lift.” ~Miss Piggy
“Never eat more than you can
lift.” ~Miss Piggy