Do you want to Do you want to super-size that?!super-size that?!

Serving SizesServing Sizes The Food Guide Pyramid serving The Food Guide Pyramid serving

sizes are now “under” sized sizes are now “under” sized compared to what is available on compared to what is available on the marketthe market– French fries are consumed at 2 ½ French fries are consumed at 2 ½

servings at a time (10 French fries = servings at a time (10 French fries = 1 serving)1 serving)

– Original bagel was 3 inches across – Original bagel was 3 inches across – now a bagel is 5 inches across (can now a bagel is 5 inches across (can be 4 or 5 servings)be 4 or 5 servings)

From Wallet to WaistlineFrom Wallet to Waistline It costs 8 cents more to purchase a It costs 8 cents more to purchase a

McDonald’s Quarter Pounder with McDonald’s Quarter Pounder with Cheese, small French fries, and small Cheese, small French fries, and small Coke (890 calories) separately than it Coke (890 calories) separately than it costs to buy the Quarter Pounder with costs to buy the Quarter Pounder with Cheese large Extra Value Meal, which Cheese large Extra Value Meal, which comes with a large fries and large comes with a large fries and large Coke (1,380 calories).Coke (1,380 calories).

Food is EverywhereFood is Everywhere Food is everywhere. Fast food Food is everywhere. Fast food

restaurants and vending machines can restaurants and vending machines can be found even at schools and hospitalsbe found even at schools and hospitals

We are busier now more than everWe are busier now more than ever We eat when and what is convenientWe eat when and what is convenient

Number of individuals eating out has Number of individuals eating out has increased 33% since the late 1970sincreased 33% since the late 1970s

On any given day 57% of Americans eat On any given day 57% of Americans eat away from homeaway from home

One in three school-aged children One in three school-aged children obtain more than 40% of calories from obtain more than 40% of calories from outside foodoutside food

(USDA, 1996)(USDA, 1996)

Eating OutEating Out

Focus on quality – not Focus on quality – not quantityquantity

This can be done a few waysThis can be done a few ways– Enjoy your food. Enjoy your food. – Use all of your senses during a meal. Use all of your senses during a meal. – Eat and chew slowly. Eat and chew slowly. – Take time to enjoy a meal or a snack. Don’t Take time to enjoy a meal or a snack. Don’t

eat on the run or standing up. Sit down. Set eat on the run or standing up. Sit down. Set your table. Make eating a pleasurable your table. Make eating a pleasurable experience.experience.

– Listen to your body. Your body knows when Listen to your body. Your body knows when it needs enough. Eat when you are hungry. it needs enough. Eat when you are hungry. Stop when you are full. Stop when you are full.

Smart ChoicesSmart Choices The Plate Model is a good way to The Plate Model is a good way to

visual portion sizesvisual portion sizes 2/3 – whole grains, fruits, and 2/3 – whole grains, fruits, and

vegetablesvegetables 1/3 – protein (vegetable or meat)1/3 – protein (vegetable or meat)

The Plate ModelThe Plate Model

Now, where did I set my Now, where did I set my glass of liquid candy? glass of liquid candy?

Sweet ToothSweet Tooth It is estimated that each person in the It is estimated that each person in the

U.S. consumes about 70 pounds of U.S. consumes about 70 pounds of sugar each yearsugar each year

Sugar does not cause obesity, but it Sugar does not cause obesity, but it contains calories. Extra calories can contains calories. Extra calories can contribute to excess weight. contribute to excess weight.

High dietary sugar has been associated High dietary sugar has been associated with dental cavitieswith dental cavities

Soda is the number one source of sugarSoda is the number one source of sugar

Liquid CandyLiquid Candy The number one source of sugar in The number one source of sugar in

our diets is soda. our diets is soda. Kids consume two to three times Kids consume two to three times

the amount of soda than kids the amount of soda than kids twenty years ago. twenty years ago.

They also consume less milk.They also consume less milk.

Soda Serving SizesSoda Serving Sizes In the 1950s, Coca-Cola's 6½-In the 1950s, Coca-Cola's 6½-

ounce bottle was the standard ounce bottle was the standard serving. serving.

Then it was a 12-ounce can Then it was a 12-ounce can Now those are being supplanted by Now those are being supplanted by

20-ounce bottles (and the 64-20-ounce bottles (and the 64-ounce Double Gulp at 7-Eleven ounce Double Gulp at 7-Eleven stores)stores)

Figure 1. Annual soft drink production in the U.S. (12-ounce

cans per person)

                                                                                

Annual Soft Drink Production in the Annual Soft Drink Production in the U.S. (12-ounce U.S. (12-ounce

cans per person) cans per person)

NationalNational Soft Drink Association; Beverage World Soft Drink Association; Beverage World

Beverage ChoicesBeverage Choices Water, milk, and 100% fruit juice Water, milk, and 100% fruit juice

are the healthiest drink choicesare the healthiest drink choices They offer several health benefits – They offer several health benefits –

not just caloriesnot just calories

Smart DrinksSmart Drinks Our bodies need water each day in order Our bodies need water each day in order

to operate well. If you are thirsty, you to operate well. If you are thirsty, you have waited too long to drink something have waited too long to drink something

Milk is a good source of calcium, protein, Milk is a good source of calcium, protein, vitamin D, and vitamin A. Calcium and vitamin D, and vitamin A. Calcium and vitamin D help build strong bones vitamin D help build strong bones

100% fruit juice contains several 100% fruit juice contains several vitamins and can help reach the 5 A Day vitamins and can help reach the 5 A Day goalgoal

Could you pass me the Could you pass me the popcorn?popcorn?

Consumption of grain-based snacks – Consumption of grain-based snacks – crackers, popcorn, pretzels, and corn crackers, popcorn, pretzels, and corn chips – has increased by 200% since chips – has increased by 200% since 1970s 1970s

82% of children aged 6 – 11 years 82% of children aged 6 – 11 years consume snacks consume snacks

Snacks account for 20% of total kcal Snacks account for 20% of total kcal and 19% of total fat and saturated fatand 19% of total fat and saturated fat

(USDA, 1997)(USDA, 1997)

SnacksSnacks

Snack-maniaSnack-mania Moving from a small to a medium bag Moving from a small to a medium bag

of movie theater popcorn costs about of movie theater popcorn costs about 71 cents—and 500 calories. A 23% 71 cents—and 500 calories. A 23% increase in price provides 125% more increase in price provides 125% more calories and two days’ worth of calories and two days’ worth of saturated fat. (And that’s unbuttered saturated fat. (And that’s unbuttered popcorn!)popcorn!)

SnacksSnacks More and more children choose or More and more children choose or

prepare their own snacks at school prepare their own snacks at school and at homeand at home

Many schools have vending Many schools have vending machines or fast food restaurantsmachines or fast food restaurants

Plus, many children arrive at home Plus, many children arrive at home when their parents are still at work when their parents are still at work

Smart SnacksSmart Snacks Children have small stomachs, so they Children have small stomachs, so they

need to eat smaller amounts and more need to eat smaller amounts and more frequently than adultsfrequently than adults

Snacks are an important part of kids’ Snacks are an important part of kids’ dietsdiets

Base snacks on the Food Guide Pyramid Base snacks on the Food Guide Pyramid Choose more foods from the base and Choose more foods from the base and

fewer foods from the topfewer foods from the top Provide positive encouragement for kids Provide positive encouragement for kids

to try new foodsto try new foods

Where is the remote Where is the remote control?control?