1. Portion Distortion 20 years ago vs. Today
Use this presentation as an introduction to portion control. After the presentation, have stations for people to put what they think is an appropriate serving onto a plate or into a bowl( use foods like cereal, pasta, rice). Then go around and show what an actual recommended serving is!

2. Calorie Difference: 210 calories
BAGEL
20 Years Ago
Today
140 calories
3-inch diameter
350 calories
6-inch diameter
Calorie Difference: 210 calories

3. Calories In = Calories Out
If you rake the leaves for 50 minutes you will burn the extra 210 calories.*
*Based on 130-pound person

4. CHEESEBURGER Today 20 Years Ago 333 calories 590 calories
Calorie Difference: 257 calories

5. Calories In = Calories Out
If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.*
*Based on 130-pound person

6. SPAGHETTI AND MEATBALLS Calorie Difference: 525 calories
20 Years Ago
Today
500 calories
1 cup spaghetti with sauce and 3 small meatballs
1,025 calories
2 cups of pasta with sauce and 3 large meatballs
Calorie Difference: 525 calories

7. Calories In = Calories Out
If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.*
*Based on 130-pound person

8. Calorie Difference: 400 Calories
FRENCH FRIES
20 Years Ago
Today
210 Calories
2.4 ounces
610 Calories
6.9 ounces
Calorie Difference: 400 Calories

9. Calories In = Calories Out
If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.*
*Based on 160-pound person

10. Calorie Difference: 500 calories
TURKEY SANDWICH
20 Years Ago
Today
320 calories
820 calories
Calorie Difference: 500 calories

11. Calories In = Calories Out
If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories.*
*Based on 160-pound person

12. Mocha Coffee (with steamed whole milk and mocha syrup)
20 Years Ago
Coffee (with whole milk and sugar)
Today
Mocha Coffee (with steamed whole milk and mocha syrup)
45 calories
8 ounces
350 calories
16 ounces
Calorie Difference: 305 calories

13. Calories In = Calories Out
If you walk 1 hour and 20 minutes, you will burn approximately 305 calories.*
*Based on 130-pound person

14. MUFFIN 20 Years Ago Today 210 calories 500 calories 1.5 ounces
Calorie Difference: 290 calories

15. Calories In = Calories Out
If you vacuum for 1 hour and 30 minutes you will burn approximately 290 calories.*
*Based on 130-pound person

16. CHICKEN CAESAR SALAD 20 Years Ago Today 3 ½ cups 390 calories
Calorie Difference: 400 calories

17. Calories In = Calories Out
If you walk the dog for 1 hour and 20 minutes, you will burn approximately 400 calories.*
*Based on 160-pound person

18. GRAIN PRODUCTS 1 cup of cereal flakes = baseball 1 pancake = CD
½ cup of cooked rice, pasta, or potato= ½ baseball
1 slice of bread = cassette tape
1 piece of cornbread= bar of soap

19. VEGETABLES AND FRUIT 1 cup of salad greens = baseball
1 baked potato = fist
1 med. fruit = baseball
½ cup of fresh fruit = ½ baseball
¼ cup of raisins = large egg

20. DAIRY AND CHEESE 1½ oz. cheese = 4 stacked dice or 2 cheese slices
½ cup of ice cream = ½ baseball

21. FATS
1 tsp. margarine or spreads = 1 dice

22. MEAT AND ALTERNATIVES 3 oz. meat, fish,and poultry =deck of cards
3 oz. grilled/baked fish =checkbook
2 Tbsp. peanut butter = ping pong ball

23. Let’s Practice!

24. Get more information from:

25. Presentation by: Angela Manderfeld, MS, RD, CDE, LD
Diabetes Nutrition Consultant
Alaska Native Tribal Health Consortium
Phone (907)
Fax (907)
Mailing Address:
Alaska Native Medical Center (DIA)
4315 Diplomacy Dr.
Anchorage, AK 99508