Watauga County Child Nutrition Department

Portions and Servings: What’s the Difference? A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

Portions Many foods that come as a single portion actually contain multiple servings. Example: 20 oz bottle of soda contains 2.5 servings 3-ounce bag of chips—which some would consider a single portion—contains 3 servings

Portion Distortion Quiz Do you know the calories in today’s portion sizes?

20 Years AgoToday 3-inch diameter 140 calories ??? calories A bagel 20 years ago was 3 inches in diameter and had 140 calories. How many calories do you think are in today's bagel? □ 350 □ 250 □ 150 Bagel

Answer 350 Calories Now guess how long you will have to rake leaves in order to burn those extra calories? The correct answer is 50 minutes. If you rake leaves for 50 minutes you will burn approximately 210 calories.

20 Years AgoToday 333 calories??? calories A cheeseburger 20 years ago had 333 calories. How many calories do you think are in today's cheeseburger? □ 590 □ 620 □ 700 Cheeseburger

Answer 590 Calories This is 257 more calories than a portion 20 years ago.

Spaghetti and Meatballs 20 Years AgoToday 1 cup spaghetti with sauce and 3 small meatballs calories ??? calories A portion of spaghetti and meatballs 20 years ago had 500 calories. How many calories do you think are in today's portion of spaghetti and meatballs? □ 1,025 □ 600 □ 800

Answer 1,025 calories The serving includes 2 cups of pasta with sauce and 3 large meatballs. If you houseclean for 2 hours and 35 minutes you will burn the extra 525 calories consumed from this meal.

Did You Know? French fries are the #1 vegetable consumed in America Ketchup is the #1 fruit consumed in America Americans will spend $110 billion on fast food this year

What is One of The Most Unhealthy Fast Food Burgers Around? Hardee’s 2/3 lb. Monster Thickburger Two 1/3 lb. charbroiled 100% Black Angus beef patties, 4 strips of bacon, 3 slices of American cheese and mayonnaise on a sesame seed bun.

Why is it So Unhealthy? Total Calories: 1420 Approximately ¾ of recommended daily allowance of calories Total Fat Calories: teaspoons of fat OR approx 4 ounces of fat

Making Better Choices When Eating Out **Small changes will help cut down on calories, fat, salt and sugar Go light on the sauce: There are lots of hidden calories in mayo, sour cream, salad dressing and other sauces. Go easy or nix them all together. Choose the chicken: When in doubt, order a grilled, baked or broiled chicken— not fried or breaded. Veg out on the sandwich: Ask for tomato, lettuce, onion, or other veggies on your sandwich.

Continued.. Pass on the soda: Opt for water, juice, or fat-free and low-fat milk instead of high-fat shakes and sugary soda. Opt for regular sizes: It may seem like a good “value” but there are lots of extra calories and fats in those extra-large. Go for the regular size. Go for whole-wheat: Whole wheat buns should have more fiber than regular white bread. Some restaurants offer wheat buns as an alternative—all you have to do is ask. Thin crust it: Go for a thin-crust pizza with veggies instead of a thick-crust with meats and extra cheese.

Continued… Swap out the fries and onion rings: Order a side salad or baked potato. Large fries can be at least 500 calories a serving! Skip the sides: Eating a burger or sandwich by itself is often filling enough. If you do want a side, consider ordering a fruit cup or side salad. Most fast food restaurants now offer them. Avoid double meat and bacon: A serving size of meat is 2-3 ounces — about the size of a deck of cards. You’re probably getting well over that with a single meat patty. Bacon is also high in calories and fat.

Watch Out for These Words Crispy Crunchy Fried Buttery Thick

Do Look For These Words Steamed Grilled Garden fresh Broiled Baked Roasted Poached

12 Year Old Hamburger Can you really tell a difference between these two hamburgers?

The hamburger on the RIGHT is 12 years old! No mold can be seen on the hamburger This makes you wonder… What are McDonald’s and other fast food chains really feeding us???

Shocking Facts About Children Did you know? – The percentage of children and teens that are overweight has more than doubled in the past 30 years. – Every day, nearly one-third of U.S. children aged 4 to 19 eat fast food, which likely packs on about six extra pounds per child per year and increases the risk of obesity.

Serving Sizes - Vegetables

Serving Sizes - Meats

Serving Sizes - Cheese

Serving Sizes – High-Fat Foods

Serving Sizes - Snacks

Serving Sizes - Fruit