1. Some slides adapted from University of Nebraska Lincoln (www.lancaster.unl.edu) How to be Pyramid Portion Savvy

2. Project Sponsors School District of Philadelphia Nutrition Center, Department of Bioscience & Biotechnology Drexel University USDA project funded through the Food Stamp Program Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s tool-free helpline at 800-692-7462. This institution is an equal opportunity provider and employer.

3. Are you portion savvy?

4. How big are your portions?

5. Portion sizes have never been bigger! Between 1977 and 1996, food portions increased for: –salty snacks, desserts, soft drinks, French fries and hamburgers Source: Division of Nutrition and Physical Activity. Research to Practice Series No. 2: Portion Size. CDC, 2006.

6. Why are portion sizes increasing? More people dining out Companies using larger sizes as selling points Competition among manufacturers

7. Bigger portions Increases intake of calories, fat and sodium Increases risk for obesity, heart disease, high blood pressure and stroke Why are larger portion sizes a problem? Encourage overeating

8. What exactly is a portion? Portion- amount of a food item you eat at one time –Amount served in a restaurant –Amount offered in packaged foods –Amount you choose to put on your plate

9. Compare the size and calorie difference of coffee… 350 calories 45 calories 20 Years Ago Today Coffee, 8 ounces (with whole milk & sugar) Mocha Coffee, 16 ounces (with steamed whole milk & mocha syrup) 305 calorie difference

10. 20 Years Ago 5 cups Compare the size and calorie difference of popcorn… Today 11 cups 270 calories630 calories 360 calorie difference

12. What does a standard “portion” look like? MyPyramid gives specific guidelines about types and amounts of food Recommendations are based on a 2000 calorie diet

13. MyPyramid: Fruits Consume 2 cups of fresh, canned or frozen fruits per day (for a 2000 calorie diet) Equivalents to 1 cup: 1 cup 100% fruit juice 1 cup of fruit ½ cup dried fruit 1 large orange or banana

14. MyPyramid: Vegetables Consume 2½ cups of raw or cooked vegetables per day (for a 2000 calorie diet) Equivalents to 1 cup: 1 cup raw or cooked vegetables 1 cup vegetable juice 2 cups raw leafy greens 1 medium baked potato

15. MyPyramid: Milk Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products (for a 2000 calorie diet) Equivalents to 1 cup: 1 cup (8 oz) milk 1 cup yogurt 1 1/2 oz natural cheese 2 oz processed cheese 1 cup pudding made with milk

16. Portion sizes: Cheese 1½ ounces of natural cheese = 6 dice 2 ounces of processed cheese = 8 dice

17. Example: Effect of fat on calories of one (8 oz) cup of milk Fat Free 1% 2% Whole 85 100 125 165 How many calories could you save by switching to a lower fat milk?

18. 1% 100 Whole 165 = 65 Now how many would you save?

19. How do those 65 calories add up? If you have an extra 65 calories every day, how many pounds could you gain? 65 calories x days in 1 year = extra calories per year 1 pound = 3500 calories 23,725 calories per year  3500 calories per pound = pounds of weight gain in 1 year

20. MyPyramid: Grains Consume at least 6 ounce-equivalents per day of grain products (for a 2000 calorie diet) –At least half of those grains consumed should be whole grains Equivalents to 1 oz: 1 slice bread ½ cup cooked pasta, rice or cereal 1 cup ready-to-eat cereal 1 small 6-inch flour tortilla 3 cups air- popped popcorn

21. Portion sizes: ½ cup and 1 cup 1 cup ready-to-eat cereal = 1 baseball ½ cup cooked pasta, rice or cereal = ½ baseball

22. Which gives the most nutrients for the fewest calories? 2 slices whole wheat bread 1 medium croissant

23. MyPyramid: Meat & beans Consume at least 5½ ounce-equivalents per day (for a 2000 calorie diet) –Choose lean meat and poultry. Vary your choices – choose more fish, beans, peas, nuts and seeds. Equivalents: 1 oz. meat, poultry or fish ¼ cup cooked dry beans or peas 1 egg 1 tablespoon peanut butter ½ oz. of nuts or seeds

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

25. 3 fried chicken wings with skin and batter 3 oz. roasted, skinless chicken breast Which gives the most nutrients for the fewest calories?

26. MyPyramid: Oils Consume at least 6 tsp of oils per day (for a 2000 calorie diet) –Choose heart healthy oils such as olive, canola, corn and sunflower oil –Some foods are naturally high in oils, such as nuts, olives, avocados and some fish

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

28. You can also keep an “eye” on your food portion sizes by reading the Avoid portion distortion! Nutrition Facts Label!

29. Reading Labels

30. How many calories would you consume if you eat the whole container? 500 calories How many grams of total fat? 24 grams of fat

31. What is the difference between a portion and a serving? Portion- amount of a food item you eat at one time –Amount served in a restaurant –Amount offered in packaged foods –Amount you choose to put on your plate Serving- a unit of measure listed on a food product’s Nutrition Facts panel. –It tells the amount of calories and other nutrients in that particular serving of food. –Examples: cup or ounce

32. It counts as one portion! Counts as 4 servings of grains according to MyPyramid Does this bagel count as one portion or one serving?

33. Questions??

34. Plan a menu for a day