1 avoiding portion distortion presented by shelly asplin, ma, rd, lmnt registered dietitian, trained...

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Avoiding Portion Distortion

Presented by Shelly Asplin, MA, RD, LMNTRegistered Dietitian, Trained Health Coach

Wellness Seminars

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Avoid Portion DistortionWith MyPyramid’s Specific GuidelinesWith MyPyramid’s Specific Guidelines

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• MyPyramid Recommendations

• Creeping Portion Distortion

• Recommended Portion Sizes

Today’s Menu

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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”

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What is a “serving”?

Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm

FORMER “FOOD GUIDE PYRAMID” SERVINGS

“TYPICAL” AMERICAN PORTIONS

½ cup rice or pasta 1 cup rice or pasta

½ bagel or ½ hamburger bun 1 bagel or 1 hamburger bun

1 chicken leg and thigh ¼ chicken

1 order (½ cup) French fries Large 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 greens Large green salad (2 cups greens)

http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm

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MyPyramid tells you exact amounts of each type of food

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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

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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

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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

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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

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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

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Learn how much and what to eat for YOUR calorie level at

MyPyramid.gov

Submit age,sex and activity

level for a personalizedMyPyramid

Check here for

more information

on food groups

& related topics

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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/portion

http://hin.nhlbi.nih.gov/portion

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Guess the calorie difference!

Bagel

350 calories 140 calories

210 calories!

20 Years Ago

3-inch diameter

Today

6-inch diameter

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Larger portions add up100 extra

calories per day10 pound

weight gain per year

Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out

16 *Based on 130-pound person

How long would you have to rake leaves to burn about 210210 calories*?

Increased size: 210210 MORE calories

50 minutes

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Cheeseburger

590 calories

20 Years Ago Today

333 calories

257 calories!


How long would you have to lift weights to burn about 257257 calories*?


1 hour and 30 minutes

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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


How long would you have to clean house to burn about 525525 calories*?


2 hours and 35 minutes

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French Fries


400 calories!

20 Years Ago Today

2.4 ounces 6.9 ounces


How long would you have to walk leisurely to burn

approximately 400400 calories*?

Increased size:400400 MORE calories


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Soda


85 calories

20 ounces

Today

6.5 ounces

20 Years Ago

250 calories

165 calories!


How long would you have to garden to burn about 165165 calories*?


35 minutes

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Coffee


305 calories!

20 Years Ago Today

Coffee, 8 ounces(with whole milk & sugar)

Mocha Coffee, 16 ounces(with steamed whole milk

& mocha syrup)


How long would you have to walk to burn about

305305 calories*?



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Muffin


290 calories!

20 Years Ago Today

1.5 ounces 4 ounces


How long would you have to vacuum to burn about

290290 calories*?



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Pepperoni Pizza20 Years Ago Today



350 calories!


How long would you have to golf – walking and carrying

clubs – to burn about 350350 calories*?


1 hour

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20 Years Ago

5 cups

PopcornToday

11 cups



360 calories!


How long would you have to do water aerobics to

burn about 360360 calories*?



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Chocolate chip cookie


220 calories!

20 Years Ago

1.5 inch diameter

Today

3.5 inch diameter



How long would you have to wash the car to burn about 220220 calories*?



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Keep an “eye” on

your food portion

sizes

Avoid portion

distortion!

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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)

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Portion sizes: Meat

3 oz. cooked meat, fish, or poultry =

a deck of cards

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Portion sizes: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball

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Portion sizes:1 teaspoon & 1 tablespoon

1 teaspoon = the tip of a thumb to

the first joint

1 tablespoon = 3 thumb tips

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A final word on portion control

“Never eat more than you can

lift.” ~Miss Piggy

1 avoiding portion distortion presented by shelly asplin, ma, rd, lmnt registered dietitian, trained...

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