1. 1 Avoiding Portion Distortion Presented by Shelly Asplin, MA, RD, LMNT Registered Dietitian, Trained Health Coach Wellness Seminars

2. 2 Avoid Portion Distortion With MyPyramid’s Specific Guidelines

3. 3 MyPyramid Recommendations Creeping Portion Distortion Recommended Portion Sizes Today’s Menu

4. 4 MyPyramid gives more specific guidelines about the TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramid MyPyramid recommends total amounts rather than “servings”

5. 5 What is a “serving”? Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htmhttp://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm FORMER “FOOD GUIDE PYRAMID” SERVINGS “TYPICAL” AMERICAN PORTIONS ½ cup rice or pasta1 cup rice or pasta ½ bagel or ½ hamburger bun1 bagel or 1 hamburger bun 1 chicken leg and thigh¼ chicken 1 order (½ cup) French friesLarge order (3/4 to 1 cup) fries 1 order (½ cup) cooked red beans Big bowl (1 to 2 cups) chili beans 1 cup leafy greensLarge green salad (2 cups greens)

6. 6 MyPyramid tells you exact amounts of each type of food

7. 7 MyPyramid: Fruits Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet) Note this equivalent: ¼ cup dried fruit = ½ cup fruit

8. 8 MyPyramid: Vegetables Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet) Note this equivalent: 2 cups raw leafy greens = 1 cup of vegetable

9. 9 MyPyramid: Dairy products Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products –Children ages 2 to 8: 2 cups per day –Children ages 9 & up: 3 cups per day Equivalents: 8 oz. milk 1 cup yogurt 1½ oz. natural cheese 2 oz. processed cheese

10. 10 MyPyramid: Grains Eat 6 ounce-equivalents (for a 2,000 calorie diet) –3 ounce-equivalents or more of whole-grain products –The remaining grains should come from enriched or whole-grain products Equivalents: 1 slice bread ½ cup cooked pasta, rice or cereal 1 cup ready-to-eat cereal

11. 11 MyPyramid: Meat & beans Eat 5½ ounce-equivalents (for a 2,000 calorie diet). Choose lean meat and poultry. Vary your choices – 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

12. 12 Learn how much and what to eat for YOUR calorie level at MyPyramid.gov Submit age, sex and activity level for a personalized MyPyramid Check here for more information on food groups & related topics

13. 13 Creeping portion distortion How food portion sizes have changed in 20 years. Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portionhttp://hin.nhlbi.nih.gov/portion

14. 14 Guess the calorie difference! Bagel 350 calories 140 calories 210 calories ! 20 Years Ago 3-inch diameter Today 6-inch diameter

15. 15 Larger portions add up 100 extra calories per day 10 pound weight gain per year Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

16. 16 *Based on 130-pound person How long would you have 210 to rake leaves to burn about 210 calories*? 210 Increased size: 210 MORE calories 50 minutes

17. 17 Guess the calorie difference! Cheeseburger 590 calories 20 Years AgoToday 333 calories 257 calories!

18. 18 *Based on 130-pound person How long would you have 257 to lift weights to burn about 257 calories*? 257 Increased size: 257 MORE calories 1 hour and 30 minutes

19. 19 Guess the calorie difference! Spaghetti and Meatballs 1,025 calories 500 calories 525 calories! 20 Years Ago Today 1 cup spaghetti with sauce & 3 small meatballs 2 cups spaghetti with sauce & 3 large meatballs

20. 20 *Based on 130-pound person How long would you have 525 to clean house to burn about 525 calories*? 525 Increased size: 525 MORE calories 2 hours and 35 minutes

21. 21 Guess the calorie difference! French Fries 610 calories 210 calories 400 calories! 20 Years Ago Today 2.4 ounces 6.9 ounces

22. 22 *Based on 160-pound person How long would you have 400 to walk leisurely to burn approximately 400 calories*? 400 Increased size: 400 MORE calories 1 hour and 10 minutes

23. 23 Soda Guess the calorie difference! 85 calories 20 ounces Today 6.5 ounces 20 Years Ago 250 calories 165 calories!

24. 24 *Based on 160-pound person How long would you 165 have to garden to burn about 165 calories*? 165 Increased size: 165 MORE calories 35 minutes

25. 25 Guess the calorie difference! Coffee 350 calories 45 calories 305 calories! 20 Years Ago Today Coffee, 8 ounces (with whole milk & sugar) Mocha Coffee, 16 ounces (with steamed whole milk & mocha syrup)

26. 26 *Based on 130-pound person How long would you have 305 to walk to burn about 305 calories*? 305 Increased size: 305 MORE calories 1 hour and 20 minutes

27. 27 Guess the calorie difference! Muffin 500 calories 210 calories 290 calories! 20 Years Ago Today 1.5 ounces4 ounces

28. 28 *Based on 130-pound person 290 How long would you have to vacuum to burn about 290 calories*? 290 Increased size: 290 MORE calories 1 hour and 30 minutes

29. 29 Pepperoni Pizza 20 Years AgoToday 500 calories850 calories Guess the calorie difference! 350 calories!

30. 30 *Based on 160-pound person 350 How long would you have to golf – walking and carrying clubs – to burn about 350 calories*? 350 Increased size: 350 MORE calories 1 hour

31. 31 20 Years Ago 5 cups Popcorn Today 11 cups Guess the calorie difference! 270 calories 630 calories 360 calories!

32. 32 *Based on 160-pound person 360 How long would you have to do water aerobics to burn about 360 calories*? 360 Increased size: 360 MORE calories 1 hour and 10 minutes

33. 33 Chocolate chip cookie Guess the calorie difference! 220 calories! 20 Years Ago 1.5 inch diameter Today 3.5 inch diameter 55 calories 275 calories

34. 34 *Based on 130-pound person 220 How long would you have to wash the car to burn about 220 calories*? 220 Increased size: 220 MORE calories 1 hour and 15 minutes

35. 35 Keep an “eye” on your food portion sizes Avoid portion distortion!

36. 36 Portion sizes: Cheese 1½ ounces* of natural cheese = 6 dice * Equivalent to 1 cup milk (2 oz. processed cheese – 8 dice – also are equivalent to 1 cup milk)

37. 37 Portion sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards

38. 38 Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball

39. 39 Portion sizes: 1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips

40. 40 A final word on portion control “Never eat more than you can lift.” ~Miss Piggy