Avoid Portion Distortion With MyPyramid’s Specific Guidelines
Alice Henneman, MS, RD   Lancaster County Extension Educator University of Nebraska Extension – Lincoln  Institute of Agri...
<ul><li>MyPyramid Recommendations </li></ul><ul><li>Creeping Portion Distortion </li></ul><ul><li>Recommended  Portion Siz...
<ul><li>MyPyramid gives more specific guidelines about  TYPES  and  AMOUNTS  of foods to eat than previous Food Guide Pyra...
Source:  http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm   Former Food Guide Pyramid “Servings” “ Typical” American Porti...
MyPyramid tells you exact amounts of each type of food
MyPyramid: Fruits   <ul><li>Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie di...
MyPyramid: Vegetables <ul><li>Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet)...
MyPyramid: Dairy products <ul><li>Consume 3 cups per day of  fat-free or low-fat   milk or equivalent milk products for ag...
MyPyramid: Grains <ul><li>Eat 6 ounce-equivalents (for a 2,000 calorie diet)   </li></ul><ul><ul><li>3 ounce-equivalents o...
MyPyramid: Meat & beans <ul><li>Eat 5½ ounce-equivalents (for a 2,000 calorie diet). Choose lean meat and poultry. Vary yo...
Learn  how much  and  what  to eat for  YOUR  calorie level at MyPyramid.gov
Creeping portion distortion How food portion sizes have changed in 20 years. Slides marked by  are adapted from “Portion D...
Guess the calorie difference! Bagel 350 calories   140 calories 210 calories ! 20 Years Ago 3-inch diameter   Today 6-inch...
Larger portions add up 100  extra  calories per day 10 pound  weight gain per year Maintaining a healthy weight is a balan...
* Based on 130-pound person 50 minutes How long would you have  to rake leaves to burn about  210  calories *? Increased s...
Guess the calorie difference! Cheeseburger 590 calories   333 calories 257 calories! 20 Years Ago Today
* Based on 130-pound person 1 hour and 30 minutes How long would you have  to lift weights to burn  about  257  calories *...
Guess the calorie difference! Spaghetti and Meatballs 1,025  calories   500  calories 525   calories! 20 Years Ago Today 1...
* Based on 130-pound person 2 hours and 35 minutes How long would you have  to clean house to burn about  525  calories *?...
Guess the calorie difference! French Fries 610  calories   210  calories 400  calories! 20 Years Ago Today 2.4 ounces 6.9 ...
* Based on 160-pound person 1 hour and 10 minutes How long would you have to walk leisurely to burn approximately   400  c...
Soda Guess the calorie difference! 85 calories 250 calories 165 calories! 20 ounces Today 6.5 ounces 20 Years Ago
* Based on 160-pound person 35 minutes How long would you  have to garden to burn about  165  calories *?   Increased size...
Guess the calorie difference! Coffee 350   calories   45 calories 305   calories! Coffee, 8 ounces (with whole milk & suga...
* Based on 130-pound person 1 hour and 20 minutes How long would you have  to walk to burn about 305  calories *? Increase...
Guess the calorie difference! Muffin 500 calories   210 calories 290   calories! 20 Years Ago Today 1.5 ounces 4 ounces
*Based on 130-pound person 1 hour and 30 minutes How long would you have to vacuum to burn about   290  calories *?   Incr...
Pepperoni Pizza 500 calories 850 calories Guess the calorie difference! 350 calories! 20 Years Ago Today
*Based on 160-pound person 1 hour How long would you have to golf  –  walking and carrying clubs –   to burn about   350  ...
Popcorn 20 Years Ago 5 cups Guess the calorie difference! 270 calories 630 calories 360 calories! Today 11 cups
* Based on 160-pound person 1 hour and 10 minutes How long would you have to do water aerobics to burn about  360  calorie...
Chocolate chip cookie Guess the calorie difference! 220 calories! 55 calories 275 calories 20 Years Ago 1.5 inch diameter ...
* Based on 130-pound person 1 hour and 15 minutes How long would you have to wash the car to burn about  220   calories *?...
Keep an  “eye” on your  food portion sizes Avoid portion distortion!
Portion sizes: Cheese <ul><li>1 ½  ounces* of  natural  cheese = 6 dice </li></ul>* Equivalent to 1 cup milk; 2 oz.  proce...
Portion sizes: Meat <ul><li>3 oz. cooked  meat, fish, or poultry =  a deck of cards </li></ul>
Portion sizes:  ½ and 1 cup <ul><li>1 cup = 1 baseball </li></ul>½ cup = ½  baseball
Portion sizes: 1 teaspoon & 1 tablespoon   <ul><li>1 teaspoon =  the tip of a thumb to the first joint </li></ul>1 tablesp...
A final word on  portion control   <ul><li>“ Never eat more than you can lift.”   </li></ul><ul><li>  ~Miss Piggy </li></ul>
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2nd version of portion distortion powerpoint

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2nd version of portion distortion powerpoint

  1. 1. Avoid Portion Distortion With MyPyramid’s Specific Guidelines
  2. 2. Alice Henneman, MS, RD Lancaster County Extension Educator 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.
  3. 3. <ul><li>MyPyramid Recommendations </li></ul><ul><li>Creeping Portion Distortion </li></ul><ul><li>Recommended Portion Sizes </li></ul>Today’s Menu
  4. 4. <ul><li>MyPyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramid </li></ul>MyPyramid recommends total amounts rather than “servings”
  5. 5. Source: 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 or ½ hamburger bun 1 bagel or 1 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)
  6. 6. MyPyramid tells you exact amounts of each type of food
  7. 7. MyPyramid: Fruits <ul><li>Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet) </li></ul><ul><li>Note this equivalent: </li></ul><ul><li>¼ cup dried fruit = ½ cup fruit </li></ul>
  8. 8. MyPyramid: Vegetables <ul><li>Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet) </li></ul><ul><li>Note this equivalent: </li></ul><ul><li>2 cups raw leafy greens = 1 cup of vegetable </li></ul>
  9. 9. MyPyramid: Dairy products <ul><li>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 </li></ul><ul><li>Equivalents: </li></ul><ul><li>8 oz. milk </li></ul><ul><li>1 cup yogurt </li></ul><ul><li>1½ oz. natural cheese </li></ul><ul><li>2 oz. processed cheese </li></ul>
  10. 10. MyPyramid: Grains <ul><li>Eat 6 ounce-equivalents (for a 2,000 calorie diet) </li></ul><ul><ul><li>3 ounce-equivalents or more of whole-grain products; remaining grains should come from enriched or whole-grain products </li></ul></ul><ul><li>Equivalents: </li></ul><ul><li>1 slice bread </li></ul><ul><li>½ cup cooked pasta, rice or cereal </li></ul><ul><li>1 cup ready-to-eat cereal </li></ul>
  11. 11. MyPyramid: Meat & beans <ul><li>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. </li></ul>Equivalents: <ul><li>1 oz. meat, poultry or fish </li></ul><ul><li>½ oz. of nuts or seeds </li></ul><ul><li>¼ c. cooked dry beans or peas </li></ul><ul><li>1 tablespoon peanut butter </li></ul><ul><li>1 egg </li></ul>
  12. 12. Learn how much and what to eat for YOUR calorie level at MyPyramid.gov
  13. 13. Creeping portion distortion 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
  14. 14. Guess the calorie difference! Bagel 350 calories 140 calories 210 calories ! 20 Years Ago 3-inch diameter Today 6-inch diameter
  15. 15. Larger portions add up 100 extra calories per day 10 pound weight gain per year Maintaining a healthy weight is a balancing act Calories In = Calories Out
  16. 16. * Based on 130-pound person 50 minutes How long would you have to rake leaves to burn about 210 calories *? Increased size: 210 MORE calories
  17. 17. Guess the calorie difference! Cheeseburger 590 calories 333 calories 257 calories! 20 Years Ago Today
  18. 18. * Based on 130-pound person 1 hour and 30 minutes How long would you have to lift weights to burn about 257 calories *? Increased size: 257 MORE calories
  19. 19. 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 large meatballs
  20. 20. * Based on 130-pound person 2 hours and 35 minutes How long would you have to clean house to burn about 525 calories *? Increased size: 525 MORE calories
  21. 21. Guess the calorie difference! French Fries 610 calories 210 calories 400 calories! 20 Years Ago Today 2.4 ounces 6.9 ounces
  22. 22. * Based on 160-pound person 1 hour and 10 minutes How long would you have to walk leisurely to burn approximately 400 calories *? Increased size: 400 MORE calories
  23. 23. Soda Guess the calorie difference! 85 calories 250 calories 165 calories! 20 ounces Today 6.5 ounces 20 Years Ago
  24. 24. * Based on 160-pound person 35 minutes How long would you have to garden to burn about 165 calories *? Increased size: 165 MORE calories
  25. 25. Guess the calorie difference! Coffee 350 calories 45 calories 305 calories! Coffee, 8 ounces (with whole milk & sugar) Mocha coffee, 16 ounces (with steamed whole milk & mocha syrup) 20 Years Ago Today
  26. 26. * Based on 130-pound person 1 hour and 20 minutes How long would you have to walk to burn about 305 calories *? Increased size: 305 MORE calories
  27. 27. Guess the calorie difference! Muffin 500 calories 210 calories 290 calories! 20 Years Ago Today 1.5 ounces 4 ounces
  28. 28. *Based on 130-pound person 1 hour and 30 minutes How long would you have to vacuum to burn about 290 calories *? Increased size: 290 MORE calories
  29. 29. Pepperoni Pizza 500 calories 850 calories Guess the calorie difference! 350 calories! 20 Years Ago Today
  30. 30. *Based on 160-pound person 1 hour How long would you have to golf – walking and carrying clubs – to burn about 350 calories *? Increased size: 350 MORE calories
  31. 31. Popcorn 20 Years Ago 5 cups Guess the calorie difference! 270 calories 630 calories 360 calories! Today 11 cups
  32. 32. * Based on 160-pound person 1 hour and 10 minutes How long would you have to do water aerobics to burn about 360 calories *? Increased size: 360 MORE calories
  33. 33. Chocolate chip cookie Guess the calorie difference! 220 calories! 55 calories 275 calories 20 Years Ago 1.5 inch diameter Today 3.5 inch diameter
  34. 34. * Based on 130-pound person 1 hour and 15 minutes How long would you have to wash the car to burn about 220 calories *? Increased size: 220 MORE calories
  35. 35. Keep an “eye” on your food portion sizes Avoid portion distortion!
  36. 36. Portion sizes: Cheese <ul><li>1 ½ ounces* of natural cheese = 6 dice </li></ul>* Equivalent to 1 cup milk; 2 oz. processed cheese (8 dice) also are equivalent to 1 cup milk
  37. 37. Portion sizes: Meat <ul><li>3 oz. cooked meat, fish, or poultry = a deck of cards </li></ul>
  38. 38. Portion sizes: ½ and 1 cup <ul><li>1 cup = 1 baseball </li></ul>½ cup = ½ baseball
  39. 39. Portion sizes: 1 teaspoon & 1 tablespoon <ul><li>1 teaspoon = the tip of a thumb to the first joint </li></ul>1 tablespoon = 3 thumb tips
  40. 40. A final word on portion control <ul><li>“ Never eat more than you can lift.” </li></ul><ul><li> ~Miss Piggy </li></ul>
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