portion sizing how big is your portion? cara karner ms, rd, ld, cde catherine robinson ms, rd, ld,...
TRANSCRIPT
Portion Sizing
How big is your portion?
Cara Karner MS, RD, LD, CDECatherine Robinson MS, RD, LD, CDE
Outline
Weight Trends- then vs. now Portion Sizes- then vs. now Increased calorie intake = weight gain
How to avoid weight gain Ways to decrease intake
100 calories at a time Nutrient dense vs. “empty” food Summary
Weight Trends- Then vs. Now
NHanes Study Results: From 1960-1980 the US had a relatively stable
weight. 1980-1994
showed an ~8% weight gain. 1999-2008
weight gain in women 2.1% (insignificant) men 4.7% (significant)
Flegal, Katherine M, Carroll, Margaret D, et al. “Prevalence and Trends in Obesity Among US Adults, 1999-2008.” JAMA 2010:303(3) 235-241.
Weight Concerns
Why have we gained weight? Increase portion size of food Increased accessibility to food More sedentary lifestyle More energy in vs. exerting energy out
Inappropriate weight gain increases risk of developing- Hypertension, Diabetes, hyperlipidemia, sleep apnea, and certain cancers.
Why have we had such an increase in weight over the last 30 years?
The caloric intake and portion size of our foods has tripled in the past 30 years
Our access to high calorie high fat foods is much higher than it was
We are more sedentary than we used to be Includes introduction of computer/tv
Portion Sizes- Then vs. Now
In the next few slides you will see an increase in serving size of the foods we eat
You will also see a difference in the calorie levels then vs. now
How do we prevent weight gain?
Decrease our portion size of high fat/high sugar foods
Increase energy expenditure (exercise more) Less energy in and more energy out
Weight Maintenance
Energy in
Energy out
Weight Loss
Less energy in
More energy out
How do we put this together?
To lose 1 pound per week you must have 500 calories less per day.
Most of the food items we just looked at had between 200-500 calorie difference
If we start choosing smaller portions of high caloric foods we will decrease our caloric intake, which lends to weight loss.
Burning up calories
One way to lose weight is to cut calories The other way is to burn the food off we eat
through exercise We recommend doing both for healthy
weight loss The next slide will show us what it take to
burn off ~ 500 calories
Ways to decrease our intake 100 calories at a time
We can easily have 100 calories extra per day without realizing it.
Just by decreasing our portion size by 100 calories per day we could lose up to 10 pounds per year.
Save calories by switching to a lower fat milk with fewer extra calories!
Whole
165calories
165calories
Caloriessaved:Caloriessaved:
2%2%
125calories
125calories
4040
1%
100calories
100calories
6565Fat Free
85calories
85calories
8080
Calorie comparison: Beverages 1 cup (8 oz.) unless noted otherwise
Fat-free milk
100% Orange Juice
Fruit punch
Cola, 12 oz.
Latte (made with
syrup, whole milk) 12 oz.*
*Latte calories can vary quite a bit.
Extra calories
Calorie comparison: 3 oz. cooked beef
0
180345
165
0 100 200 300 400
Beef sausage
Extra lean ground beef (95% lean)
Approximate calories
Extra calories Total calories
Nutrient Dense Food vs. “Empty calorie” Food
As Americans we tend to consume high calorie high fat foods that do not contain a lot of nutrients (empty calorie foods)
Per Wikipedia- “According to the Dietary Guidelines for Americans 2005, nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories.”
http://en.wikipedia.org/wiki/Nutrient_dense
Examples of Nutrient Dense Foods vs. Empty Calories
Empty Calories Soda Candy Sugar Sweet tea Alcohol
Nutrient Dense Foods Fruits Vegetables Eggs Meat Cheese
http://en.wikipedia.org/wiki/Nutrient_dense
Which is most nutrient-dense (most nutrients for fewest calories)?
Which is most nutrient-dense (most nutrients for fewest calories)?
2 slices whole wheat bread
http://mypyramid.gov/pyramid/discretionary_calories.html
1 medium croissant
http://mypyramid.gov/pyramid/discretionary_calories.html
140 calories 230 calories
Most Nutrient Dense
3 fried chicken wings with skin and batter
3 oz. roasted, skinlesschicken breast
http://mypyramid.gov/pyramid/discretionary_calories.html
Which is most nutrient-dense (most nutrients for fewest calories)?
Which is most nutrient-dense (most nutrients for fewest calories)?
475 calories 140 calories
http://mypyramid.gov/pyramid/discretionary_calories.html
Most Nutrient Dense
Average calories …
150 calories/12 oz.
460 calories/medium order
240 calories/medium glazed
doughnut
200 calories/
1.5 oz
Summary
Try and eat more nutrient dense foods vs. empty calorie foods
By decreasing our portion size and calorie intake 100 calories per day = lose 10 pounds a year
Energy in vs. Energy out Portion size Trends Weight Trends