1. Exploring What You Eat: Portions, Computers & Apps Esha Fletcher & Becky O’Brien- UCONN Dietetic Students

2. Overview Quiz Food & Exercise Diaries Apps for Iphones & Droids Summary Tasting Questions We’ll focus on an APP for both Iphones and droids called “My Fitness Pal”. It’s easy, it’s free, and you may just find it really helps in your efforts. So today we’ll talk this APP but we’ll also talk portion sizes and where we’ve been and where we’re going as more and more folks in the fight on obesity are talking about “all foods fit” in moderation and variety.

3. Question 1 What do you think is the correct portion size for meat? ●Size of a human thumb ●Deck of cards ●Half of plate

4. Deck of Cards Deck of cards or the palm of your hand is equivalent to a serving of meat or poultry

5. Question 2 What do you think is the correct portion size for cheese? ●size of a baseball ●size of one domino ●size of a quarter

6. Dominos One domino would equal one serving of cheese

7. Question 3 What is the correct portion size for a serving of Fish? ●size of a check book ●size of a crayon box ●size of an apple

8. Check book Check book equals a 3 oz. serving of fish

9. Question 4 What is the correct portion size for a serving of vegetables or fruit? ●size of a cell phone ●size of a helmet ●size of a baseball

10. Size of your fist A baseball or size of your fist would be one serving of raw vegetables or fruit http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Vegetables/food-groups.vegetables- counts.pdf RDs now use the recommended 1 cup raw or cooked” EXCEPTIONS: loose leaf lettuce 2 cups. Dried sweet condensed fruits (raisins, prunes etc: ¼ cup)

11. So great job! So do portion sizes matter? You remember that a “portion” is the amount “of that food” you take or are given. A serving is a recommendation for the amount of that food. Does that make sense? They are different. Portion sizes do matter! Do you think even we can remember every little detail of foods? Guess what? there are neat computer sites and phone apps to help you!!

12. Reminder from Last Week: Food & Exercise Diaries! ●It is clinically proven that keeping track of what you eat is the #1 most effective method for controlling and reducing your daily caloric intake ●Create a Goal, Track Food Intake, Log Your Activities & See Progress!

13. Packet Handouts https://www.healthplanofnevada.com/documents/HEW/21NVHEW13141%20Food%20&%20Exer cise%20Diary.pdf ) https://www.healthplanofnevada.com/documents/HEW/21NVHEW13141%20Food%20&%20Exer cise%20Diary.pdf Packet will give examples of helpful measurement guides with information on: Vegetables Grains Meats Dairy Fats Free Foods Plant based proteins

14. Blank Diary

15. Self Monitoring

16. How to Record Your Intake

17. Daily Servings- How Much? What are the appropriate servings for vegetables, fruits, grains, dairy and protein? (CMP) www.choosemyplate.gov) www.choosemyplate.gov

18. Example of portions and serving sizes of fruit. There are examples for each food group online www.choosemyplate. gov www.choosemyplate. gov

19. Sample Intake These may not have to be used long term but in the beginning are super helpful for raising awareness and “aha” moments

20. So……. that’s what we have on the CMP computer site, but let’s talk phone apps now!!

21. Carbs & Calories app ●Visually compare the food on your plate to photos in the app ●Perfect for those counting calories, monitoring carbs, looking to improve portion control or lose weight ●Includes carb & calorie counter book & app show thousands of photos of food portions, with the nutritional info shown in color- coded tabs around each photo

23. MyFitness Pal ●Available on any smartphone and online ●Worlds largest nutrition and calorie database ●Searchable food database of over 4,644,000 items ●Track your meals & physical activity

24. MyFitness Pal

25. Piatto: Portions Matter ●Features goal setting, calorie counting, food diary and exercise tracking. ●Change portions, Swipe food photos with your finger to rotate between portion sizes. You’ll see the difference between small, medium and large portions ●Track daily activity, add your walk or gym visit, then watch the main dashboard to see how activity relates to daily food choices. ●Review daily choices, along with the main dashboard, use Report or Log to check progress and look for patterns that help you stay focused on your goal.

26. So… let’s review what we’ve learned Weight loss/maintenance can have its challenges, but it’s “do-able” Often times knowledge raises awareness and now-a-days knowledge can be found everywhere Turn to approved and recommended sites like.gov sites Utilize the reviews out there. This is from the Academy of Nutrition and Dietetics. A review of weight loss apps for Droid and Iphones: http://www.eatright.org/Media/content.aspx?id=6442467041#.VFZc 5xZcJG4 http://www.eatright.org/Media/content.aspx?id=6442467041#.VFZc 5xZcJG4

27. Quiz Time!! Please glance at the quiz questions! We will go over each one together and discuss them!

28. Tasting Homemade Trail Mix: Peanuts, Cashews (Protein) Raisins, Dried Cranberries (Fruit) Pretzels (Grain) White Chocolate Chips (Sweet) Placed in portion control zip lock bags (Can be found at local grocery store) Homemade Trail Mix is a great way to monitor portion size instead of premade trail mix bags bought in grocery store

29. Thank you for your time! Questions??