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Avoid Portion Distortion

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Title: Avoid Portion Distortion


1
Avoid Portion Distortion
With MyPyramids Specific Guidelines
2
Alice Henneman, MS, RD Lancaster County
Extension Educator Download this PowerPoint at
http//lancaster.unl.edu/portion-distortion.shtml
University of Nebraska ExtensionLincoln
Institute of Agriculture and Natural
Resources revised slightly, April, 2007
Extension is a division of the Institute of
Agriculture and Natural Resources at the
University of Nebraska-Lincoln cooperating with
the counties and the U.S. Department of
Agriculture.
3
(No Transcript)
4
MyPyramid recommends total amounts rather than
servings
  • MyPyramid gives more specific guidelines about
    TYPES and AMOUNTS of foods to eat than previous
    Food Guide Pyramid

5
Source http//www.fns.usda.gov/tn/tnrockyrun/what
sa.htm
6
MyPyramid tells you exact amounts of each type of
food
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
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
MyPyramid Dairy products
  • Consume 3 cups per day of fat-free or low-fat
    milk or equivalent milk products for ages 9 and
    up 2 cups for ages 2 8
  • Equivalents
  • 8 oz. milk
  • 1 cup yogurt
  • 1½ oz. natural cheese
  • 2 oz. processed cheese

10
MyPyramid Grains
  • Eat 6 ounce-equivalents (for a 2,000 calorie
    diet)
  • 3 ounce-equivalents or more of whole-grain
    products 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
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.

12
Learn how much and what to eat for YOUR calorie
level at MyPyramid.gov
13
Creeping portion distortion
14
Bagel
350 calories
140 calories
Guess the calorie difference!
210 calories!
15
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
16
50 minutes
Based on 130-pound person
17
Cheeseburger
590 calories
333 calories
Guess the calorie difference!
257 calories!
18
1 hour and 30 minutes
Based on 130-pound person
19
Spaghetti and Meatballs
1,025 calories
500 calories
Guess the calorie difference!
525 calories!
20
2 hours and 35 minutes
Based on 130-pound person
21
French Fries
610 calories
210 calories
Guess the calorie difference!
400 calories!
22
1 hour and 10 minutes
Based on 160-pound person
23
Soda
250 calories
85 calories
Guess the calorie difference!
165 calories!
24
35 minutes
Based on 160-pound person
25
Coffee
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!
26
1 hour and 20 minutes
Based on 130-pound person
27
Muffin
500 calories
210 calories
Guess the calorie difference!
290 calories!
28
1 hour and 30 minutes
Based on 130-pound person
29
Pepperoni Pizza
500 calories
850 calories
Guess the calorie difference!
350 calories!
30
1 hour
Based on 160-pound person
31
Popcorn
20 Years Ago
5 cups
270 calories
630 calories
Guess the calorie difference!
360 calories!
32
1 hour and 10 minutes
Based on 160-pound person
33
Chocolate chip cookie
275 calories
55 calories
Guess the calorie difference!
220 calories!
34
1 hour and 15 minutes
Based on 130-pound person
35
Keep an eye on your food portion sizes
Avoid portion distortion!
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 to1 cup milk
37
Portion sizes Meat
  • 3 oz. cooked meat, fish, or poultry a deck of
    cards

38
Portion sizes ½ and 1 cup
  • 1 cup 1 baseball

½ cup ½ baseball
39
Portion sizes1 teaspoon 1 tablespoon
  • 1 teaspoon the tip of a thumb to the first
    joint

1 tablespoon 3 thumb tips
40
A final word on portion control
  • Never eat more than you can lift.
  • Miss Piggy
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