MyPlate recommends
proportions
instead of “servings”:
MyPlate gives more
specific guidelines
about TYPES and
AMOUNTS of fo...
My Plate
suggested portions:

Typical American
portions:

½ c. rice or pasta

1 c. rice or pasta

½ whole wheat bagel or
½...
PORTION DISTORTION
How have
PORTION sizes
changed in the
last 20 years?

3
Larger portions add up…
100 “extra”
calories per day

10 pound
weight gain per year

Maintaining a healthy weight is a bal...
Bagel
Today

20 Years Ago

3-inch diameter

140 calories

6-inch diameter

350 calories

Guess the calorie difference!

21...
Increased size:
210 MORE calories

How long would you have
to rake leaves to burn
about 210 calories*?

50 minutes

*Based...
Cheeseburger
20 Years Ago

333 calories

Today

590 calories

Guess the calorie difference!

257 calories!

7
Increased size:
257 MORE calories

How long would you have
to lift weights to burn
about 257 calories*?

1 hour and 30 min...
Spaghetti and Meatballs
Today

20 Years Ago

2 c. spaghetti
with sauce &
3 large
meatballs

1 c. spaghetti
with sauce &
3 ...
Increased size:
525 MORE calories

How long would you have
to clean house to burn
about 525 calories*?

2 hours and 35 min...
French Fries
20 Years Ago

Today

2.4 ounces

6.9 ounces

210 calories

610 calories

Guess the calorie difference!

400 c...
Increased size:
400 MORE calories

How long would you
have to walk leisurely to
burn approximately
400 calories*?

1 hour ...
20 Years Ago

Soda

6.5 ounces

Today
20 ounces

85 calories

250 calories

Guess the calorie difference!

165 calories!

...
Increased size:
165 MORE calories

How long would you
have to garden to burn
about 165 calories*?

35 minutes

*Based on 1...
20 Years Ago

Coffee

Today

Mocha coffee, 16 ounces

Coffee, 8 ounces
(with whole milk & sugar)

45 calories

(with steam...
Increased size:
305 MORE calories

How long would you have
to walk to burn about
305 calories*?

1 hour and 20 minutes

*B...
Muffin
20 Years Ago

Today

1.5 ounces

4 ounces

210 calories

500 calories

Guess the calorie difference!

290 calories!...
Increased size:
290 MORE calories

How long would you have
to vacuum to burn about
290 calories*?

1 hour and 30 minutes

...
Pepperoni Pizza
20 Years Ago

500 calories

Today

850 calories

Guess the calorie difference!

350 calories!

19
Increased size:
350 MORE calories

How long would you have to
golf – walking and carrying
clubs – to burn about
350 calori...
Popcorn
20 Years Ago

Today

5 cups

11 cups

270 calories

630 calories

Guess the calorie difference!

360 calories!

21
Increased size:
360 MORE calories

How long would you have
to do water aerobics to
burn about 360 calories*?

1 hour and 1...
Chocolate chip cookie
20 Years Ago

Today
3.5 inch
diameter

1.5 inch
diameter

55 calories

275 calories

Guess the calor...
Increased size:
220 MORE calories

How long would you have
to wash the car to burn
about 220 calories*?

1 hour and 15 min...
Portion sizes:

1½ oz. of natural cheese =
6 Dice
25
Portion sizes:

3 oz. cooked meat, fish, or
poultry =
A deck of cards

26
Portion sizes:

1 cup =
1
Baseball
½ cup =
½
Baseball
27
Portion sizes:

1 teaspoon =
the tip of a thumb
to the first joint
1 tablespoon =
3 thumb tips
28
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Fn1 ppt. avoid portion distortion

  1. 1. MyPlate recommends proportions instead of “servings”: MyPlate gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramid 1
  2. 2. My Plate suggested portions: Typical American portions: ½ c. rice or pasta 1 c. rice or pasta ½ whole wheat bagel or ½ hamburger bun 1 full bagel or 1 hamburger bun 1 chicken leg or thigh ¼ whole chicken 1 order (½ c.) French fries 1 order (2 c.) French fries (½ c.) (1 to 2 c.) cooked beans 2 c. salad or leafy greens cooked beans 1 c. salad or leafy greens Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm 2
  3. 3. PORTION DISTORTION How have PORTION sizes changed in the last 20 years? 3
  4. 4. 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 !! 4
  5. 5. Bagel Today 20 Years Ago 3-inch diameter 140 calories 6-inch diameter 350 calories Guess the calorie difference! 210 calories! 5
  6. 6. Increased size: 210 MORE calories How long would you have to rake leaves to burn about 210 calories*? 50 minutes *Based on 130-pound person 6
  7. 7. Cheeseburger 20 Years Ago 333 calories Today 590 calories Guess the calorie difference! 257 calories! 7
  8. 8. Increased size: 257 MORE calories How long would you have to lift weights to burn about 257 calories*? 1 hour and 30 minutes *Based on 130-pound person 8
  9. 9. Spaghetti and Meatballs Today 20 Years Ago 2 c. spaghetti with sauce & 3 large meatballs 1 c. spaghetti with sauce & 3 small meatballs 500 calories 1,025 calories Guess the calorie difference! 525 calories! 9
  10. 10. Increased size: 525 MORE calories How long would you have to clean house to burn about 525 calories*? 2 hours and 35 minutes *Based on 130-pound person 10
  11. 11. French Fries 20 Years Ago Today 2.4 ounces 6.9 ounces 210 calories 610 calories Guess the calorie difference! 400 calories! 11
  12. 12. Increased size: 400 MORE calories How long would you have to walk leisurely to burn approximately 400 calories*? 1 hour and 10 minutes *Based on 160-pound person 12
  13. 13. 20 Years Ago Soda 6.5 ounces Today 20 ounces 85 calories 250 calories Guess the calorie difference! 165 calories! 13
  14. 14. Increased size: 165 MORE calories How long would you have to garden to burn about 165 calories*? 35 minutes *Based on 160-pound person 14
  15. 15. 20 Years Ago Coffee Today Mocha coffee, 16 ounces Coffee, 8 ounces (with whole milk & sugar) 45 calories (with steamed whole milk & mocha syrup) 350 calories Guess the calorie difference! 305 calories! 15
  16. 16. Increased size: 305 MORE calories How long would you have to walk to burn about 305 calories*? 1 hour and 20 minutes *Based on 130-pound person 16
  17. 17. Muffin 20 Years Ago Today 1.5 ounces 4 ounces 210 calories 500 calories Guess the calorie difference! 290 calories! 17
  18. 18. Increased size: 290 MORE calories How long would you have to vacuum to burn about 290 calories*? 1 hour and 30 minutes *Based on 130-pound person 18
  19. 19. Pepperoni Pizza 20 Years Ago 500 calories Today 850 calories Guess the calorie difference! 350 calories! 19
  20. 20. Increased size: 350 MORE calories How long would you have to golf – walking and carrying clubs – to burn about 350 calories*? 1 hour *Based on 160-pound person 20
  21. 21. Popcorn 20 Years Ago Today 5 cups 11 cups 270 calories 630 calories Guess the calorie difference! 360 calories! 21
  22. 22. Increased size: 360 MORE calories How long would you have to do water aerobics to burn about 360 calories*? 1 hour and 10 minutes *Based on 160-pound person 22
  23. 23. Chocolate chip cookie 20 Years Ago Today 3.5 inch diameter 1.5 inch diameter 55 calories 275 calories Guess the calorie difference! 220 calories! 23
  24. 24. Increased size: 220 MORE calories How long would you have to wash the car to burn about 220 calories*? 1 hour and 15 minutes *Based on 130-pound person 24
  25. 25. Portion sizes: 1½ oz. of natural cheese = 6 Dice 25
  26. 26. Portion sizes: 3 oz. cooked meat, fish, or poultry = A deck of cards 26
  27. 27. Portion sizes: 1 cup = 1 Baseball ½ cup = ½ Baseball 27
  28. 28. Portion sizes: 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips 28

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