Sizing Up Portions   with MyPyramid’s Guidelines Adapted by Mary Meck Higgins, Ph.D., R.D., L.D., CDE, Kansas State Univer...
Larger portions   can add   extra calories ,  which can add   unwanted body weight unless you add  physical activity. Main...
Standard food portions have increased over the last 20 years. Let’s look at 10 examples. The following slides marked by  a...
BAGEL   140 calories  3-inch diameter  Calorie Difference: 210 calories 350 calories   6-inch diameter 20 Years Ago Today ...
Raking leaves for  50 minutes  burns approximately  210 calories * *Based on 130-pound person Increased bagel size: 210 mo...
MUFFIN 20 Years Ago Today Calorie difference: 290 calories 500 calories   4 ounces 210 calories  1.5 ounces
Vacuuming for  1 hour and 30 minutes  burns approximately  290 calories * *Based on 130-pound person Increased muffin size...
POPCORN 20 Years Ago Today 270 calories 5 cups 630 calories 11 cups Calorie difference: 360 calories
Doing water aerobics for  1 hour and 15 minutes  burns approximately  360 calories *   *Based on 160-pound person Increase...
FRENCH FRIES 610 calories 6.9 ounces Calorie difference: 400 calories   20 Years Ago Today 210 calories 2.4 ounces
Walking leisurely for  1 hour and 10 minutes   burns approximately  400 calories *   *Based on 160-pound person Increased ...
SPAGHETTI & MEATBALLS Calorie difference: 525 calories 1,025 calories   (2 cups spaghetti with sauce and 3 large meatballs...
Housecleaning for  2 hours and 35 minutes  burns approximately  525 calories *  *Based on 130-pound person Increased spagh...
PEPPERONI PIZZA 20 Years Ago Today 500 calories 850 calories Calorie difference: 350 calories
Playing golf (while walking and carrying your clubs) for  1 hour  burns approximately   350 calories *   *Based on 160-pou...
CHEESEBURGER Calorie difference: 257 calories 590 calories   20 Years Ago Today 333 calories
Lifting weights for  1 hour and 30 minutes  burns approximately  257 calories * *Based on 130-pound person Increased chees...
SOFT DRINK Calorie difference: 165 calories   250 calories 20 ounces 85 calories 6.5 ounces 20 Years Ago Today
Working in the garden  35 minutes  burns approximately  165 calories *   * Based on 160-pound person Increased soda size: ...
COFFEE   20 Years Ago Coffee (with whole milk and sugar )   Today Mocha Coffee (with steamed whole milk and mocha syrup) 4...
Walking  1 hour and 20 minutes  burns approximately   305 calories * *Based on 130-pound person Increased coffee size: 305...
CHOCOLATE CHIP COOKIE 20 Years Ago Today 55 calories (1 1/2 inch diameter) 275 calories (3 1/2 inch diameter) Calorie diff...
Washing the car  1 hour and 15 minutes  burns approximately  220 calories *   *Based on 130-pound person Increased chocola...
MyPyramid recommends specific TYPES and AMOUNTS  of foods to eat
Learn how much and what to eat  for YOUR calorie level at  www.MyPyramid.gov Submit age, sex and  activity level for a  pe...
MyPyramid: Grains <ul><li>Eat 6 ounce-equivalents (for a 2,000 calorie diet)  </li></ul><ul><ul><li>3 ounce-equivalents or...
MyPyramid: Vegetables <ul><li>Eat the equivalent of 2 1/2 cups of raw or cooked vegetables per day (for a 2,000 calorie di...
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: Oils <ul><li>Eat the equivalent of 6 teaspoons of oil (for a 2,000 calorie diet) per day.  </li></ul><ul><li>Mo...
MyPyramid: Dairy Products <ul><li>Consume 3 cups per day of  fat-free or low-fat  milk or equivalent milk products </li></...
MyPyramid: Meat & Beans <ul><li>Eat 5 1/2 ounce-equivalents (for a 2,000 calorie diet). Choose lean meat and poultry. Vary...
A MyPyramid “Serving” is Usually Less Than a Typical Helping Source:  www.fns.usda.gov/tn/tnrockyrun/whatsa.htm   2 cups l...
Keep  an “eye” on your food portion sizes. Avoid portion distortion! Sizing Up Portions  –  What Can a Person Do?
Occasionally, measure the foods you eat using measuring cups and measuring spoons.
Larger portions   can add   extra calories ,  which can add   unwanted body weight Remember:   Maintaining Weight is a Bal...
What Else Can a Person Do  to Balance Calories? <ul><li>Move around a lot! Be physically active in any way that you can. <...
Sizing Up Portions   with MyPyramid’s Guidelines What Questions Do You Have?
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Portionslides

  1. 1. Sizing Up Portions with MyPyramid’s Guidelines Adapted by Mary Meck Higgins, Ph.D., R.D., L.D., CDE, Kansas State University Human Nutrition Associate Professor and K-State Research & Extension nutrition specialist, from slideshows by: Alice Henneman, University of Nebraska Cooperative Extension Service Educator; and T he U.S. Department of Health and Human Services, National Institutes of Health, and the National Heart, Lung, and Blood Institute Obesity Education Initiative. 2005.
  2. 2. Larger portions can add extra calories , which can add unwanted body weight unless you add physical activity. Maintaining Weight is a Balancing Act: Calories In = Calories Out 100 extra calories per day 10 pounds of weight gained per year
  3. 3. Standard food portions have increased over the last 20 years. Let’s look at 10 examples. The following slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
  4. 4. BAGEL 140 calories 3-inch diameter Calorie Difference: 210 calories 350 calories 6-inch diameter 20 Years Ago Today 20 Years Ago Today
  5. 5. Raking leaves for 50 minutes burns approximately 210 calories * *Based on 130-pound person Increased bagel size: 210 more calories
  6. 6. MUFFIN 20 Years Ago Today Calorie difference: 290 calories 500 calories 4 ounces 210 calories 1.5 ounces
  7. 7. Vacuuming for 1 hour and 30 minutes burns approximately 290 calories * *Based on 130-pound person Increased muffin size: 290 more calories
  8. 8. POPCORN 20 Years Ago Today 270 calories 5 cups 630 calories 11 cups Calorie difference: 360 calories
  9. 9. Doing water aerobics for 1 hour and 15 minutes burns approximately 360 calories * *Based on 160-pound person Increased popcorn size: 360 more calories
  10. 10. FRENCH FRIES 610 calories 6.9 ounces Calorie difference: 400 calories 20 Years Ago Today 210 calories 2.4 ounces
  11. 11. Walking leisurely for 1 hour and 10 minutes burns approximately 400 calories * *Based on 160-pound person Increased French fries size: 400 more calories
  12. 12. SPAGHETTI & MEATBALLS Calorie difference: 525 calories 1,025 calories (2 cups spaghetti with sauce and 3 large meatballs) 20 Years Ago Today 500 calories (1 cup spaghetti with sauce and 3 small meatballs)
  13. 13. Housecleaning for 2 hours and 35 minutes burns approximately 525 calories * *Based on 130-pound person Increased spaghetti and meat ball size: 525 more calories
  14. 14. PEPPERONI PIZZA 20 Years Ago Today 500 calories 850 calories Calorie difference: 350 calories
  15. 15. Playing golf (while walking and carrying your clubs) for 1 hour burns approximately 350 calories * *Based on 160-pound person Increased pepperoni pizza size: 350 more calories
  16. 16. CHEESEBURGER Calorie difference: 257 calories 590 calories 20 Years Ago Today 333 calories
  17. 17. Lifting weights for 1 hour and 30 minutes burns approximately 257 calories * *Based on 130-pound person Increased cheeseburger size: 257 more calories
  18. 18. SOFT DRINK Calorie difference: 165 calories 250 calories 20 ounces 85 calories 6.5 ounces 20 Years Ago Today
  19. 19. Working in the garden 35 minutes burns approximately 165 calories * * Based on 160-pound person Increased soda size: 165 more calories
  20. 20. COFFEE 20 Years Ago Coffee (with whole milk and sugar ) Today Mocha Coffee (with steamed whole milk and mocha syrup) 45 calories 8 ounces 350 calories 16 ounces Calorie difference: 305 calories
  21. 21. Walking 1 hour and 20 minutes burns approximately 305 calories * *Based on 130-pound person Increased coffee size: 305 more calories
  22. 22. CHOCOLATE CHIP COOKIE 20 Years Ago Today 55 calories (1 1/2 inch diameter) 275 calories (3 1/2 inch diameter) Calorie difference: 220 calories
  23. 23. Washing the car 1 hour and 15 minutes burns approximately 220 calories * *Based on 130-pound person Increased chocolate chip cookie size: 220 more calories
  24. 24. MyPyramid recommends specific TYPES and AMOUNTS of foods to eat
  25. 25. Learn how much and what to eat for YOUR calorie level at www.MyPyramid.gov Submit age, sex and activity level for a personalized MyPyramid Check here for more information on food groups & related topics
  26. 26. 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 </li></ul></ul><ul><ul><li>The remaining grains should come from enriched or whole-grain products </li></ul></ul><ul><li>1 ounce-equivalent of a food from the grains group is: </li></ul><ul><li>1 slice bread </li></ul><ul><li>1/2 cup cooked pasta, cooked rice or cooked cereal </li></ul><ul><li>1 cup ready-to-eat cereal </li></ul>
  27. 27. MyPyramid: Vegetables <ul><li>Eat the equivalent of 2 1/2 cups of raw or cooked vegetables per day (for a 2,000 calorie diet) </li></ul>Count 2 cups of raw leafy greens as equivalent to 1 cup of other vegetables
  28. 28. 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>Count 1/4 cup dried fruit, such as raisins, as equivalent to 1/2 cup fruit
  29. 29. MyPyramid: Oils <ul><li>Eat the equivalent of 6 teaspoons of oil (for a 2,000 calorie diet) per day. </li></ul><ul><li>Most Americans consume enough oil in the foods they eat, such as: </li></ul><ul><ul><li>Nuts; Salad dressings; Cooking oil; and Fish </li></ul></ul><ul><li>3 or 4 teaspoons of oil is equivalent to: </li></ul><ul><li>1 ounce of nuts or seeds, or 2 tablespoons of peanut butter </li></ul><ul><li>1 tablespoon of tub or squeeze margarine without trans fats </li></ul><ul><li>1 tablespoon of real mayonnaise </li></ul><ul><li>3 tablespoons of some salad dressings </li></ul>
  30. 30. MyPyramid: Dairy Products <ul><li>Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products </li></ul><ul><ul><li>Children ages 2 to 8: 2 cups per day </li></ul></ul><ul><ul><li>Children ages 9 & up: 3 cups per day </li></ul></ul><ul><li>1 cup (8 ounces) of milk is equivalent to: </li></ul><ul><li>1 cup yogurt </li></ul><ul><li>1 1/2 oz. natural cheese, or 2 oz. processed cheese </li></ul>
  31. 31. MyPyramid: Meat & Beans <ul><li>Eat 5 1/2 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><ul><li>1 ounce-equivalent of a meat and beans food is: </li></ul><ul><li>1 ounce meat, poultry or fish </li></ul><ul><li>1/4 cup cooked dry beans or peas </li></ul><ul><li>1 egg </li></ul><ul><li>1 tablespoon peanut butter </li></ul><ul><li>1/2 ounce nuts or seeds </li></ul>
  32. 32. A MyPyramid “Serving” is Usually Less Than a Typical Helping Source: www.fns.usda.gov/tn/tnrockyrun/whatsa.htm 2 cups leafy greens salad 1 cup leafy greens salad 1 to 2 cups cooked red chili beans 1/2 cup cooked red chili beans Large order (3/4 to 1 cup) fries Small order (1/2 cup) French fries 1/4 chicken 1 chicken leg and thigh 1 bagel or 1 hamburger bun 1/2 bagel or 1/2 hamburger bun 1 cup rice or pasta 1/2 cup rice or pasta TYPICAL HELPING in the U.S. FOOD GUIDE MyPyramid SERVING
  33. 33. Keep an “eye” on your food portion sizes. Avoid portion distortion! Sizing Up Portions – What Can a Person Do?
  34. 34. Occasionally, measure the foods you eat using measuring cups and measuring spoons.
  35. 35. Larger portions can add extra calories , which can add unwanted body weight Remember: Maintaining Weight is a Balancing Act: Calories In = Calories Out 100 extra calories per day 10 pounds of weight gained per year
  36. 36. What Else Can a Person Do to Balance Calories? <ul><li>Move around a lot! Be physically active in any way that you can. </li></ul><ul><li>Make smart food choices – whether eating at home or away from home. Most of the time, choose low fat, low sugar foods that have many nutrients. </li></ul><ul><li>Order smaller portions when eating out. </li></ul><ul><li>Eat only when you are hungry. </li></ul><ul><li>Stop eating when you feel slightly full. </li></ul>
  37. 37. Sizing Up Portions with MyPyramid’s Guidelines What Questions Do You Have?

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