1
Alice Henneman, MS, RD              ahenneman1@unl.edu         UNL Extension in Lancaster County                Amy Peters...
IMPORTANT               If you plan to use these             slides to present to others:     You are welcome to remove a...
―We’re finding that     portion size can     influence intake as     much as taste.     Large packages     and containers ...
As portion sizes have gotten larger       over the years, so have we!5
Larger    portions    add up!6
Beware of the cost of extra calories7
Maintaining a healthy weight         is a balancing act8
Today’s Menu      1. Portion Distortion      2. MyPlate Guidelines    3. Portion Size Guidelines9
Today’s Menu     1. Portion Distortion10
Portion distortion over the years           Food portion sizes             have changed              in 20 years.        S...
Portion distortion         The following illustrations are      representative of comparative sizes.     Calories expended...
Guess the calorie difference!      20 Years Ago                                         Today      3-inch diameter        ...
Guess the calorie difference!     140 calories       350 calories            210 more calories14
How long would you have to rake     leaves to burn 210 more calories?15
How long would you have to rake     leaves to burn 210 more calories?                                      50             ...
Guess the calorie difference!      20 Years Ago           Today       1 cup spaghetti    2 cups spaghetti        with sauc...
Guess the calorie difference!     500 calories    1,025 calories            525 more calories18
How long would you have to clean     house to burn 525 more calories?19
How long would you have to clean     house to burn 525 more calories?                                    2 hours          ...
―My idea of      housework is to      sweep the room      with a glance.‖        ~Erma Bombeck,         American Humorist21
Guess the calorie difference!     20 Years Ago        Today     2.4 ounces          6.9 ounces22
Guess the calorie difference!     210 calories     610 calories            400 more calories23
How long would you have to walk leisurely to burn 400 more calories?24
How long would you have to walk leisurely to burn 400 more calories?                                 1 hour               ...
Guess the calorie difference!      20 Years Ago       Today       6.5-oz. soda     20-oz. soda26
Guess the calorie difference!      85 calories      250 calories            165 more calories27
How long would you have to     garden to burn 165 more calories?28
How long would you have to     garden to burn 165 more calories?                                      35                  ...
Guess the calorie difference!     20 Years Ago      Today30
Guess the calorie difference!     333 calories     590 calories            257 more calories31
How long would you have to lift     weights to burn 257 more calories?32
How long would you have to lift     weights to burn 257 more calories?                                    1 hour          ...
Guess the calorie difference!       20 Years Ago                                       Today            Coffee, 8 oz.     ...
Guess the calorie difference!      45 calories      350 calories            305 more calories35
How long would you have to walk       to burn 305 more calories?36
How long would you have to walk       to burn 305 more calories?                                   1 hour                 ...
Guess the calorie difference!      20 Years Ago       Today      1.5 ounces         4 ounces38
Guess the calorie difference!      210 calories     500 calories            290 more calories39
How long would you have to     vacuum to burn 290 more calories?40
How long would you have to     vacuum to burn 290 more calories?                                    1 hour                ...
Guess the calorie difference!      20 Years Ago       Today         5 cups          11 cups42
Guess the calorie difference!      270 calories     630 calories            360 more calories43
How long would you have to do water      aerobics to burn 360 more calories?44
How long would you have to do water      aerobics to burn 360 more calories?                                     1 hour   ...
Guess the calorie difference!     20 Years Ago        Today46
Guess the calorie difference!      500 calories      850 calories            350 extra calories47
How long would you have to golf     (walking & carrying clubs) to burn            350 more calories?48
How long would you have to golf     (walking & carrying clubs) to burn            350 more calories?                      ...
―You better cut      the pizza in      four pieces,      because I’m      not hungry      enough to      eat six.‖       ~...
Guess the calorie difference!     20 Years Ago                                     Today      1.5 inch diameter           ...
Guess the calorie difference!      55 calories     275 calories            220 more calories52
How long would you have to wash     the car to burn 220 more calories?53
How long would you have to wash     the car to burn 220 more calories?                                    1 hour          ...
―A balanced diet is a cookie in        each hand‖ ~Author unknown        Unfortunately … NOT!55
Today’s Menu     2. MyPlate Guidelines56
MyPlate gives guidelines      for foods and amounts57
A sample MyPlate food pattern …     The following     foods and     amounts are for     a 2,000 calorie     daily food    ...
For a personalized plan for YOUR calorie level,     based on age, gender, height/weight, and activity     level — and for ...
More specific plans for women who are     pregnant or breastfeeding are at:     www.choosemyplate.gov/pregnancy-breastfeed...
Additional information on losing weight at: www.choosemyplate.gov/weight-management-calories.html61
Grains     Eat 6 ―ounce-     equivalents.‖*     * Based on a 2,000 calorie daily food pattern for ages 19 and over;62     ...
Grains Ounce-equivalents: • 1 slice bread • 1 cup ready-to-eat   cereal (such as flakes) • ½ cup cooked pasta,   cooked ri...
At least half      your grains      should be      whole grains.64 64
Bran                           Endosperm     Whole grains     contain the     entire grain     seed or     ―kernel.‖      ...
Bran                             Endosperm     Refined grains     contain only     the endosperm.                      Ger...
Fruits     Eat 2 cups of     fresh, canned,     or frozen fruits.*     * Based on a 2,000 calorie daily food pattern for a...
Fruits     1 cup fruit equals:     • 1 cup fruit     • 1 cup 100% fruit juice     • ½ cup dried fruit68
Fruits     Make most of     your choices     whole or cut-up     fruit rather than     juice, for the     benefits dietary...
Vegetables     Eat 2½ cups of     fresh, frozen,     canned vegetables,     or an equivalent     amount of     dried/dehyd...
Vegetables     2 cups of raw     leafy greens     equal 1 cup of     vegetables.71
Dairy     Consume 3 cups     of fat-free or     low-fat milk (1%)     or equivalent     Dairy Group     foods.*      * Bas...
Dairy 1-cup dairy equivalents: • 8 oz. milk (1 cup) • 1 cup yogurt • 1½ oz. natural cheese • 2 oz. processed cheese • 8 oz...
Protein     Eat 5½ oz.     (or equivalent)     of LEAN meat,     poultry, or fish.*      * Based on a 2,000 calorie daily ...
Protein 1-ounce meat equivalents: • 1 oz. meat, poultry, or fish • ¼ cup cooked beans or   peas (does not include     gree...
Today’s Menu 3. Portion Size Guidelines76
Keep an ―eye‖ on your       food portion sizes77
Portion sizes: Cheese     1 ½ ounces of cheese = 4 stacked dice78
Portion sizes: Meat or Poultry     3 ounces cooked = a deck of cards79
Portion sizes: Fish     3 ounces cooked = a check book80
Portion sizes: ½ and 1 cup     1 cup = 1 baseball     ½ cup = ½ baseball81
Portion sizes:     1 teaspoon & 1 tablespoon                     1 teaspoon =                   the tip of a thumb        ...
Using a smaller plate, bowl, or      glass can help you eat less         This cup of cereal looks like83          more in ...
When possible, know how much you’re     eating by dishing up a portion of food      vs. eating directly from the container84
Start with a smaller portion — have          more if you’re still hungry85
Cut portions by sharing     restaurant meals — especially         desserts — with others86
Ask for a ―to-go‖ box and take part       of your restaurant meal home        (refrigerate within 2 hours)87        Photo ...
Be an able label reader     Check the size     and number of     servings … if     you drank this     entire 20 oz.     be...
Be an able label reader     Check the size     and number of     servings … if     you drank this     entire 20 oz.     be...
A final thought … ―Never eat  more than  you can lift.‖     ~Miss Piggy, the Muppet90
―Thank you‖ to the following people     (in alphabetical order)   for reviewing these slides!     • Lorinda Elson         ...
References     •   Choose MyPlate at http://ChooseMyPlate.gov     •   Dietary Guidelines for Americans, 2010 at www.cnpp.u...
Extension is a Division of the Institute of     Agriculture and Natural Resources at the     University of Nebraska–Lincol...
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Portion Distortion

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See how portion sizes have changed over the years and what you can do to prevent portion distortion.

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  • As one example, Dr. Wansink gave away five-day-old popcorn to moviegoers.Some people receivedenormous buckets while other received smaller ones. Both sizes held more popcorn than a typical person could finish.Yet when the buckets were weighed after the movie, those with the bigger buckets ate an average of 53 percent more.
  • If you downsize your portion size and feel a smaller portion looks too small … serve it on a smaller plate so it looks larger. Note the difference in the appearance of one cup of cereal when a smaller bowl is used. Using a smaller plate or bowl also can help you eat less according to research by Professors Brian Wansink and Koert van Ittersum. Larger plates can make a serving of food appear smaller. For example, in a study conducted at a health and fitness camp, campers given larger bowls consumed 16% more cereal than those given smaller bowls. Their estimates, however, were 7% lower than the estimates of those eating from the smaller bowls.
  • The Nutrition Facts label on this 20-oz. beverage bottle it lists the number of calories in an 8-oz. serving (100) even though the bottle contains 20 oz. or 2.5 servings. To figure out how many calories are in the whole bottle, you need to multiply the number of calories in one serving by the number of servings in the bottle (100 x 2.5). You can see that the contents of the entire bottle actually contain 250 calories even though what the label calls a "serving" only contains 100.
  • Portion Distortion

    1. 1. 1
    2. 2. Alice Henneman, MS, RD ahenneman1@unl.edu UNL Extension in Lancaster County Amy Peterson, MS, RD apeterson3@unl.edu UNL Extension in Polk County Save Time – Do More with our FREE educational resources: http://food.unl.edu/web/fnh/educational-resources2 This is a peer reviewed publication • March, 2012
    3. 3. IMPORTANT If you plan to use these slides to present to others:  You are welcome to remove any slides you feel aren’t needed by your audience.  MyPlate food amounts are based on a 2,000 calories for ages 19 and over, the calorie level used on a Nutrition Facts panel. The calorie levels for your audience may be higher or lower, based on their calorie needs — adjust or explain accordingly.3 Alice & Amy
    4. 4. ―We’re finding that portion size can influence intake as much as taste. Large packages and containers can lead to overeating foods we do not even find appealing.‖ ~ Brian Wansink, PhD, John Dyson Endowed Chair in the Applied Economics and Management Department at Cornell University, and author of “Mindless Eating”4
    5. 5. As portion sizes have gotten larger over the years, so have we!5
    6. 6. Larger portions add up!6
    7. 7. Beware of the cost of extra calories7
    8. 8. Maintaining a healthy weight is a balancing act8
    9. 9. Today’s Menu 1. Portion Distortion 2. MyPlate Guidelines 3. Portion Size Guidelines9
    10. 10. Today’s Menu 1. Portion Distortion10
    11. 11. Portion distortion over the years Food portion sizes have changed in 20 years. Slides marked by this icon are adapted from “Portion Distortion” by the 1111 National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
    12. 12. Portion distortion The following illustrations are representative of comparative sizes. Calories expended by various physical activities are approximations and will vary with age, gender, height/weight, and intensity of the activity. Two different weights are used as examples in the following slides.12
    13. 13. Guess the calorie difference! 20 Years Ago Today 3-inch diameter 6-inch diameter Blueberry bagel photo courtesy of pengrim™ at http://flic.kr/p/41qvEZ under a Creative Commons Attribution-NonCommerical license:13 http://creativecommons.org/licenses/by-nc/3.0/
    14. 14. Guess the calorie difference! 140 calories 350 calories 210 more calories14
    15. 15. How long would you have to rake leaves to burn 210 more calories?15
    16. 16. How long would you have to rake leaves to burn 210 more calories? 50 minutes16 Based on 130-pound person
    17. 17. Guess the calorie difference! 20 Years Ago Today 1 cup spaghetti 2 cups spaghetti with sauce & with sauce & 3 small meatballs 3 large meatballs17
    18. 18. Guess the calorie difference! 500 calories 1,025 calories 525 more calories18
    19. 19. How long would you have to clean house to burn 525 more calories?19
    20. 20. How long would you have to clean house to burn 525 more calories? 2 hours and 35 minutes20 Based on 130-pound person
    21. 21. ―My idea of housework is to sweep the room with a glance.‖ ~Erma Bombeck, American Humorist21
    22. 22. Guess the calorie difference! 20 Years Ago Today 2.4 ounces 6.9 ounces22
    23. 23. Guess the calorie difference! 210 calories 610 calories 400 more calories23
    24. 24. How long would you have to walk leisurely to burn 400 more calories?24
    25. 25. How long would you have to walk leisurely to burn 400 more calories? 1 hour and 10 minutes25 Based on 160-pound person
    26. 26. Guess the calorie difference! 20 Years Ago Today 6.5-oz. soda 20-oz. soda26
    27. 27. Guess the calorie difference! 85 calories 250 calories 165 more calories27
    28. 28. How long would you have to garden to burn 165 more calories?28
    29. 29. How long would you have to garden to burn 165 more calories? 35 minutes29 Based on 160-pound person
    30. 30. Guess the calorie difference! 20 Years Ago Today30
    31. 31. Guess the calorie difference! 333 calories 590 calories 257 more calories31
    32. 32. How long would you have to lift weights to burn 257 more calories?32
    33. 33. How long would you have to lift weights to burn 257 more calories? 1 hour and 30 minutes33 Based on 130-pound person
    34. 34. Guess the calorie difference! 20 Years Ago Today Coffee, 8 oz. Mocha coffee, 16 oz. (with whole milk & sugar) (with steamed whole milk & mocha syrup) Large coffee image courtesy of renee_mcgurk (Renee McGurk) at http://flic.kr/p/9agbB4 under a Creative Commons Attribution license:34 http://creativecommons.org/licenses/by/3.0/
    35. 35. Guess the calorie difference! 45 calories 350 calories 305 more calories35
    36. 36. How long would you have to walk to burn 305 more calories?36
    37. 37. How long would you have to walk to burn 305 more calories? 1 hour and 20 minutes37 Based on 130-pound person
    38. 38. Guess the calorie difference! 20 Years Ago Today 1.5 ounces 4 ounces38
    39. 39. Guess the calorie difference! 210 calories 500 calories 290 more calories39
    40. 40. How long would you have to vacuum to burn 290 more calories?40
    41. 41. How long would you have to vacuum to burn 290 more calories? 1 hour and 30 minutes41 Based on 130-pound person
    42. 42. Guess the calorie difference! 20 Years Ago Today 5 cups 11 cups42
    43. 43. Guess the calorie difference! 270 calories 630 calories 360 more calories43
    44. 44. How long would you have to do water aerobics to burn 360 more calories?44
    45. 45. How long would you have to do water aerobics to burn 360 more calories? 1 hour and 10 minutes45 Based on 160-pound person
    46. 46. Guess the calorie difference! 20 Years Ago Today46
    47. 47. Guess the calorie difference! 500 calories 850 calories 350 extra calories47
    48. 48. How long would you have to golf (walking & carrying clubs) to burn 350 more calories?48
    49. 49. How long would you have to golf (walking & carrying clubs) to burn 350 more calories? 1 hour49 Based on 160-pound person
    50. 50. ―You better cut the pizza in four pieces, because I’m not hungry enough to eat six.‖ ~Yogi Berra, former American Major League baseball player5050
    51. 51. Guess the calorie difference! 20 Years Ago Today 1.5 inch diameter 3.5 inch diameter Small cookie photo courtesy of National Cancer Institute /51 Renee Comet, Photographer
    52. 52. Guess the calorie difference! 55 calories 275 calories 220 more calories52
    53. 53. How long would you have to wash the car to burn 220 more calories?53
    54. 54. How long would you have to wash the car to burn 220 more calories? 1 hour and 15 minutes54 Based on 130-pound person
    55. 55. ―A balanced diet is a cookie in each hand‖ ~Author unknown Unfortunately … NOT!55
    56. 56. Today’s Menu 2. MyPlate Guidelines56
    57. 57. MyPlate gives guidelines for foods and amounts57
    58. 58. A sample MyPlate food pattern … The following foods and amounts are for a 2,000 calorie daily food pattern for ages 19 and over and do not apply to everyone.58
    59. 59. For a personalized plan for YOUR calorie level, based on age, gender, height/weight, and activity level — and for ages 2 through 18 — visit www.choosemyplate.gov/myplate/index.aspx59
    60. 60. More specific plans for women who are pregnant or breastfeeding are at: www.choosemyplate.gov/pregnancy-breastfeeding.html60
    61. 61. Additional information on losing weight at: www.choosemyplate.gov/weight-management-calories.html61
    62. 62. Grains Eat 6 ―ounce- equivalents.‖* * Based on a 2,000 calorie daily food pattern for ages 19 and over;62 amounts may vary depending on your calorie needs
    63. 63. Grains Ounce-equivalents: • 1 slice bread • 1 cup ready-to-eat cereal (such as flakes) • ½ cup cooked pasta, cooked rice, or cooked cereal63 Rice photo courtesy of National Cancer Institute / Renee Comet, Photographer
    64. 64. At least half your grains should be whole grains.64 64
    65. 65. Bran Endosperm Whole grains contain the entire grain seed or ―kernel.‖ Germ65
    66. 66. Bran Endosperm Refined grains contain only the endosperm. Germ66
    67. 67. Fruits Eat 2 cups of fresh, canned, or frozen fruits.* * Based on a 2,000 calorie daily food pattern for ages 19 and over;67 amounts may vary depending on your calorie needs
    68. 68. Fruits 1 cup fruit equals: • 1 cup fruit • 1 cup 100% fruit juice • ½ cup dried fruit68
    69. 69. Fruits Make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides.69
    70. 70. Vegetables Eat 2½ cups of fresh, frozen, canned vegetables, or an equivalent amount of dried/dehydrated vegetables.* * Based on a 2,000 calorie daily food pattern for ages 19 and over;70 amounts may vary depending on your calorie needs
    71. 71. Vegetables 2 cups of raw leafy greens equal 1 cup of vegetables.71
    72. 72. Dairy Consume 3 cups of fat-free or low-fat milk (1%) or equivalent Dairy Group foods.* * Based on a 2,000 calorie daily food pattern for ages 19 and over;72 amounts may vary depending on your calorie needs
    73. 73. Dairy 1-cup dairy equivalents: • 8 oz. milk (1 cup) • 1 cup yogurt • 1½ oz. natural cheese • 2 oz. processed cheese • 8 oz. calcium-fortified soy beverages73 Yogurt photo courtesy of National Cancer Institute, Renee Comet, photographer
    74. 74. Protein Eat 5½ oz. (or equivalent) of LEAN meat, poultry, or fish.* * Based on a 2,000 calorie daily food pattern for ages 19 and over;74 amounts may vary depending on your calorie needs
    75. 75. Protein 1-ounce meat equivalents: • 1 oz. meat, poultry, or fish • ¼ cup cooked beans or peas (does not include green beans and peas) • 1 egg • 1 tablespoon peanut or almond butter • ½ oz. of nuts or seeds • ¼ cup (about 2 oz.) of tofu • ¼ cup roasted soybeans75
    76. 76. Today’s Menu 3. Portion Size Guidelines76
    77. 77. Keep an ―eye‖ on your food portion sizes77
    78. 78. Portion sizes: Cheese 1 ½ ounces of cheese = 4 stacked dice78
    79. 79. Portion sizes: Meat or Poultry 3 ounces cooked = a deck of cards79
    80. 80. Portion sizes: Fish 3 ounces cooked = a check book80
    81. 81. Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball81
    82. 82. Portion sizes: 1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips82
    83. 83. Using a smaller plate, bowl, or glass can help you eat less This cup of cereal looks like83 more in the smaller bowl.
    84. 84. When possible, know how much you’re eating by dishing up a portion of food vs. eating directly from the container84
    85. 85. Start with a smaller portion — have more if you’re still hungry85
    86. 86. Cut portions by sharing restaurant meals — especially desserts — with others86
    87. 87. Ask for a ―to-go‖ box and take part of your restaurant meal home (refrigerate within 2 hours)87 Photo courtesy of National Cancer Institute, Renee Comet, photographer
    88. 88. Be an able label reader Check the size and number of servings … if you drank this entire 20 oz. beverage, you would consume 250 calories! 100 calories x 2.5 servings = 250 calories88
    89. 89. Be an able label reader Check the size and number of servings … if you drank this entire 20 oz. beverage, you would consume 250 calories! 100 calories x 2.5 servings = 250 calories89
    90. 90. A final thought … ―Never eat more than you can lift.‖ ~Miss Piggy, the Muppet90
    91. 91. ―Thank you‖ to the following people (in alphabetical order) for reviewing these slides! • Lorinda Elson • Toni Kuehneman • Lisa Franzen-Castle • Joyce Reich • Rita Frickel • Natali Sehi • Vicki Jedlicka • Kathi Taylor • Cheryle Jones Syracuse • Nancy Urbanec • Linda Wetzel • Cassandra Whitmore91
    92. 92. References • Choose MyPlate at http://ChooseMyPlate.gov • Dietary Guidelines for Americans, 2010 at www.cnpp.usda.gov/DGAS2010- PolicyDocument.htm • Keep an Eye on Portion Size Serving Size card Dept. of Health & Human Services, National Institutes of Health, and National Heart, Lung, and Blood Institute at http://hp2010.nhlbihin.net/portion/servingcard7.pdf • Obesity Trends Among U.S. Adults Between 1985 and 2010, Centers for Disease Control and Prevention Portion Distortion Quiz, Dept. of Health & Human Services, National Institutes of Health, and National Heart, Lung, and Blood Institute at http://hp2010.nhlbihin.net/portion/ • Rethink Your Drink, Centers for Disease Control and Prevention at www.cdc.gov/healthyweight/healthy_eating/drinks.html • Selected Messages for Consumers, USDA Center for Nutrition Policy and Promotion at www.choosemyplate.gov/print-materials-ordering/selected-messages.html • Wansink, Brian and Koert van Ittersum (2006), "The Visual Illusions of Food: Why Plates, Bowls and Spoons Can Bias Consumption Volume," FASEB Journal, 20:4 (Mar 6) A618- A618, Part 192
    93. 93. Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture. University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.93
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