Portion Distortion: Eating Healthier with MyPlate Americans Love Bargains We like good deals on food, too 1
Why the Concern About Portion Sizes? The portion sizes we see in meals today may be contributing to diets that are not consistent with current recommendations. 20 Years Ago Coffee Today 8 ounces 45 calories How many calories? A. 100 Calories B. 350 Calories C. 450 Calories Today's 16-ounce mocha coffee has 350 calories. This is 305 more calories than an 8-ounce cup of coffee served 20 years ago. A 130-pound person would have to walk for 1 hour and 20 minutes in order to burn those extra calories. 2
Muffin 20 Years Ago Today 1.5 ounce muffin 210 calories How many calories? A. 350 Calories B. 425 Calories C. 500 Calories Today's muffin is 5 ounces and has 500 calories. This is 290 more calories than a portion served 20 years ago. A 130-pound person would have to clean house for 1 hour and 30 minutes to burn those extra calories. Pizza 20 Years Ago Today 2 slices of Pepperoni pizza 500 calories How many calories? A. 750 Calories B. 850 Calories C. 950 Calories 3
2 slices of pizza has 850 calories. This is 350 more calories than a portion 20 years ago. A 160-pound person would have to play golf for 1 hour (and carry the clubs) to burn those extra calories. Our Meals Have Grown! 625 Calories 20 Years Ago 1,450 Calories Today But Portion Sizes are Getting Bigger at Home Too. 4
Soft Drink Portions at Home 15 ounces 17 ounces 12 ounces 212 calories 150 calories 1977-78 1989-91 1994-96 Hamburger Portions at Home 6 oz. 6 oz. 8 oz. 1977-78 1989-91 1994-96 Question.. Why are food portions served at home getting bigger? 5
Portion vs. Serving: What s the Difference? Portion The amount of food consumed during a single eating occasion. Not standardized no right or wrong amount. Serving A standard amount used to help give advice about how much to eat. Used by exchange lists. Portion vs. Serving: What s the Difference? Portion Serving Portion Size is Determined by Many Factors! Individual s age Gender Activity level Person s appetite Where and when the food is obtained and eaten. 6
How Much Food is Right for You? Source: http://www.choosemyplate.gov/myplate/index.aspx Based on 2000 calories Recommended Amounts from Selected Food Groups Grains (recommendation is given in ounces) 1 ounce equals: 1 slice bread Make half your 1 cup of ready-to-eat cereal grains whole! ¼ of a large (4-ounce) bagel ½ English muffin ½ cup cooked rice, pasta, or cooked cereal 1 small muffin (2 ounces) 7
Recommended Amounts from Selected Food Groups Protein Foods: (recommendation is given in ounces) 1 ounce equals: 1 egg 1 tablespoon peanut butter ¼ cup cooked dry beans ½ ounce nuts/seeds 1 ounce meat/fish/poultry Recommended Amounts from Selected Food Groups Fruit: recommendation is given in cups per day 1 cup equals: 1 cup 100% juice ½ cup dried fruit 1 cup chopped or whole fruit (e.g. strawberries) 1 large banana Recommended Amounts from Selected Food Vegetables: recommendation is given in cups/day 1 cup equals: 1 cup of cooked vegetables 2 cups of raw leafy greens 2 medium carrots 1 cup cooked, dried beans 1 medium potato Include red, orange, and green vegetables 8
Recommended Amounts from Selected Food Groups Dairy: recommendation is given in cups/day 1 cup equals: 1 cup milk or calcium-fortified soy milk 1 cup yogurt 1½ oz hard cheese (cheddar, mozzarella, Swiss) 1/3 cup shredded cheese 2 oz processed cheese Choose low-fat or fat-free dairy foods. Who can remember the recommended amounts? 1 tablespoon ½ Cup Whole Serve up healthy meals with MyPlate Not a diet but a way to eat a more nutritious diet Emphasizes that all foods can be enjoyed use sensible servings Emphasizes portion control and the consumption of foods that promote a health weight 9
Tips for a Healthy Plate Balance Calories Enjoy your food, but eat less; avoid large portions. Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk. Foods to Reduce Choose foods low in sodium. Drink water instead of sugary drinks. Plating Up Our Meals Typical American meals MyPlate Source: http://www.choosemyplate.gov 10
Make MyPlate Your Own! Remember. Portion control is key to maintaining a healthy weight. How much you eat is just as important as what you eat! A diet rich in fruits, vegetables and whole grains can help promote good health. Work slowly to adopt the healthy weight plate as a part of a healthy lifestyle. Don t forget regular physical activity! Thank You! 11