1. 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

2. Bagel 210 calories! 20 Years Ago Today 140 calories 350 calories
3-inch diameter
Today
6-inch diameter
140 calories
350 calories
Guess the calorie difference!
210 calories!

3. Larger portions add up 10 pound weight gain per year
100 extra calories per day
Maintaining a healthy weight is a balancing act
Calories In = Calories Out

4. *Based on 130-pound person
How long would you have
to rake leaves to burn about 210 calories*?
Increased size: 210 MORE calories
50 minutes
*Based on 130-pound person

5. Cheeseburger 257 calories! 20 Years Ago Today 333 calories
Guess the calorie difference!
257 calories!

6. *Based on 130-pound person
How long would you have
to lift weights to burn about 257 calories*?
Increased size: 257 MORE calories
1 hour and 30 minutes
*Based on 130-pound person

7. Spaghetti and Meatballs
20 Years Ago
Today
1 c. spaghetti with sauce & 3 small meatballs
2 c. spaghetti with sauce & 3 large meatballs
500 calories
1,025 calories
Guess the calorie difference!
525 calories!

8. *Based on 130-pound person
How long would you have
to clean house to burn about 525 calories*?
Increased size: 525 MORE calories
2 hours and 35 minutes
*Based on 130-pound person

9. French Fries 400 calories! 20 Years Ago Today 210 calories
2.4 ounces
6.9 ounces
210 calories
610 calories
Guess the calorie difference!
400 calories!

10. *Based on 160-pound person
How long would you have to walk leisurely to burn approximately 400 calories*?
Increased size: 400 MORE calories
1 hour and 10 minutes
*Based on 160-pound person

11. Guess the calorie difference!
Soda
20 ounces
Today
6.5 ounces
20 Years Ago
85 calories
250 calories
Guess the calorie difference!
165 calories!

12. *Based on 160-pound person
How long would you
have to garden to burn about 165 calories*?
Increased size: 165 MORE calories
35 minutes
*Based on 160-pound person

13. Coffee 20 Years Ago Today 45 calories 350 calories
Mocha coffee, 16 ounces (with steamed whole milk & mocha syrup)
Coffee, 8 ounces (with whole milk & sugar)
45 calories
350 calories
Guess the calorie difference!
305 calories!

14. *Based on 130-pound person
How long would you have
to walk to burn about 305 calories*?
Increased size: 305 MORE calories
1 hour and 20 minutes
*Based on 130-pound person

15. Muffin 290 calories! 20 Years Ago Today 210 calories 500 calories
1.5 ounces
4 ounces
210 calories
500 calories
Guess the calorie difference!
290 calories!

16. *Based on 130-pound person
How long would you have to vacuum to burn about 290 calories*?
Increased size: MORE calories
1 hour and 30 minutes
*Based on 130-pound person

17. Guess the calorie difference!
Pepperoni Pizza
20 Years Ago
Today
500 calories
850 calories
Guess the calorie difference!
350 calories!

18. *Based on 160-pound person
How long would you have to golf – walking and carrying clubs – to burn about 350 calories*?
Increased size: 350 MORE calories
1 hour
*Based on 160-pound person

19. Guess the calorie difference!
Popcorn
20 Years Ago
Today
11 cups
5 cups
270 calories
630 calories
Guess the calorie difference!
360 calories!

20. How long would you have to do water aerobics to burn about 360 calories*?
Increased size: 360 MORE calories
1 hour and 10 minutes
*Based on 160-pound person

21. Guess the calorie difference!
Chocolate chip cookie
20 Years Ago
1.5 inch diameter
Today
3.5 inch diameter
55 calories
275 calories
Guess the calorie difference!
220 calories!

22. 1 hour and 15 minutes Increased size: 220 MORE calories
How long would you have to wash the car to burn about 220 calories*?
Increased size: 220 MORE calories
1 hour and 15 minutes
*Based on 130-pound person

23. Keep an “eye” on your food portion sizes
Avoid portion distortion!
Keep an “eye” on your food portion sizes

24. 1½ ounces* of natural cheese = 6 dice
Portion sizes: Cheese
1½ ounces* of natural cheese = 6 dice
*Equivalent to 1 cup milk; 2 oz. processed cheese (8 dice) also are equivalent to 1 cup milk

25. 3 oz. cooked meat, fish, or poultry = a deck of cards
Portion sizes: Meat
3 oz. cooked meat, fish, or poultry = a deck of cards

26. Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball

27. Portion sizes: 1 teaspoon & 1 tablespoon
1 teaspoon = the tip of a thumb to the first joint
1 tablespoon = 3 thumb tips

28. A final word on portion control
“Never eat more than you can lift.”
~Miss Piggy