MyPlate recommends proportions instead of “servings”:

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Presentation transcript:

MyPlate recommends proportions instead of “servings”: MyPlate gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramid

My Plate suggested portions: Typical American portions: ½ c. rice or pasta 1 c. rice or pasta ½ whole wheat bagel or ½ hamburger bun 1 full bagel or 1 hamburger bun 1 chicken leg or thigh ¼ whole chicken 1 order (½ c.) French fries 1 order (2 c.) French fries (½ c.) cooked beans (1 to 2 c.) cooked beans 2 c. salad or leafy greens 1 c. salad or leafy greens Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm

How have PORTION sizes changed in the last 20 years? PORTION DISTORTION How have PORTION sizes changed in the last 20 years?

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 !!

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!

*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

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

*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

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!

*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

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!

*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

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

*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

Mocha coffee, 16 ounces (with steamed whole milk & mocha syrup) 20 Years Ago Today 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!

*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

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!

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

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

*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

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

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

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!

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

1½ oz. of natural cheese = 6 Dice Portion sizes: 1½ oz. of natural cheese = 6 Dice

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

1 cup = 1 Baseball ½ cup = ½ Baseball Portion sizes: 1 cup = 1 Baseball ½ cup = ½ Baseball

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