food portion sizes have

© Learning ZoneXpress

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Food portion sizes have changed over the past 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


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Typical American Portions • 2 cups cooked pasta

• 1 bagel (5 to 6 inch diameter)

• 1/4 chicken

• Large order (1 to 2 cups)

French fries

• Big bowl (1 to 2 cups)

chili with beans

• Large green salad

(2 to 3 cups greens)


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Today’s Larger Portions Add Up to Extra Pounds

100 extra calories per day

10-pound weight gain per year

Maintaining a healthy weight is a balancing act

Calories in = Calories out (as exercise)


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Bagel

Today

20 Years Ago

350 calories

6-inch diameter

140 calories

2-inch diameter

Calorie Difference: 210


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Facts

Increased bagel size:

210 more calories

140

350

0

50

100

150

200

250

300

350

400

20 Years Ago Today

Ca

lori

es

Raking leaves for 50 minutes burns approximately 210 calories*

*Based on 130-pound person


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Cheeseburger


Today

590 calories

9.5 ounces

20 Years Ago

330 calories

4.5 ounces


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Facts

Increased size of

cheeseburger: 260 more calories

590

330

0

100

200

300

400

500

600

700

20 Years Ago Today

Ca

lori

es

Lifting weights for 1 hour and 30 minutes burns approximately 260 calories*



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French Fries

Today

20 Years Ago


210 calories

2.4 ounces

610 calories

6.9 ounces


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Facts

Increased size of

French fries:

400 more calories

210

610

0

100

200

300

400

500

600

700

20 Years Ago Today

Ca

lori

es

Walking leisurely for 1 hour and 10 minutes burns approximately 400 calories*



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Soda

Today

250 calories

20 ounces

20 Years Ago


85 calories

6.5 ounces


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Facts

Increased soda size:

165 more calories

250

85

0

50

100

150

200

250

300

20 Years Ago Today

Ca

lori

es

Working in the garden for 35 minutes burns approximately 165 calories*



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Pepperoni Pizza

Today

20 Years Ago

850 calories

11.5 ounces

500 calories

8 ounces



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Facts

Increased size of

pepperoni pizza:

350 more calories

500

850

0

100

200

300

400

500

600

700

800

900

20 Years Ago Today

Ca

lori

es

Playing golf (while walking and carrying your clubs) for 1 hour burns approximately 350 calories*



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Chocolate Chip Cookie

Today

20 Years Ago


55 calories

1.5 inch diameter

275 calories

3.5 inch diameter


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Facts

55

275

0

50

100

150

200

250

300

20 Years Ago Today

Ca

lori

es

Increased size of

chocolate chip cookie:

220 more calories

Washing the car for 1 hour and 15 minutes burns approximately 220 calories*



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Avoid Portion Distortion

Keep an eye on your food portion sizes.


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Portions Rather Than Servings

MyPyramid recommends amounts in PORTIONS rather than SERVINGS.

Changed in 2005 - MyPyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramids.

Changed in 2010 - MyPlate breaks into specific items and how the plate should look for each meal.


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Amounts of Food

MyPyramid and MyPlate tells you exact amounts of each type of food to eat, based on your age, gender and activity level.


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Portion Sizes

A cup equivalent is an amount of fruit, vegetable or milk that is measured in volume, or cups.

MyPyramid/MyPlate uses ounce

equivalents and cup equivalents to define

portion sizes.

An ounce equivalent is an amount of grain or meat that weighs 1 ounce.


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Portion Sizes

Adapted from: The Portion Teller, a book by Lisa R. Young, Ph.D., R.D. © 2005

1 cup = 2 cupped hands

1/2 cup = 1 cupped hand


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Portion Sizes

1 teaspoon = tip of a thumb to the first joint

1 tablespoon = 3 thumb tips



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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

• 1/2 cup cooked pasta, cooked rice or cooked cereal

• 1 cup ready-to-eat cereal

Make half your grains whole


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Vegetables

Eat the equivalent of 21/2 cups of raw or cooked vegetables per day (for a 2,000 calorie diet)

Equivalents:

• 2 cups raw leafy

greens = 1 cup of

raw or cooked

vegetables

Vary your veggies


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Fruits

Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet)

Equivalents:

• 1/2 cup fruit = 1/4 cup dried fruit

Focus on fruit


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11/2 ounces of natural cheese = 6 dice

Equivalent = 1 cup milk

2 ounces of processed cheese = 8 dice

Equivalent = 1 cup milk

Portion Size


Teens should have 3 cup equivalents of milk per day.

Dairy Products Get your calcium-rich foods


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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 and

up: 3 cups per day

Equivalents:

• 8 ounces milk

• 1 cup yogurt

• 11/2 oz. natural cheese

• 2 ounces processed

cheese

Get your calcium-rich foods


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Portion Size

Most teens should have at least 5-ounce equivalents of meat each day.

Athletes who spend several hours per day in activity will likely need more.


3 ounces cooked

meat, fish or poultry

Meat

deck of cards

Go lean with protein


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Meat and Beans

Eat 51/2 ounce-equivalents (for a 2,000 calorie diet)

• Choose lean meat and

poultry.

• Vary your choices —

more fish, beans,

peas, nuts and

seeds.

1 ounce-equivalents:

• 1 ounce meat, poultry or fish

• 1/4 cup cooked dry beans

or peas

• 1 egg

• 1 tablespoon peanut butter

• 1/2 ounce of nuts or seeds

Go lean with protein


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Oils

Oils are fats

• They are liquid at

room temperature.

• They come from

plants and fish.

Examples: canola,

corn, olive, soybean.

Because oils contain

essential fatty acids, there

is an allowance for oils in

MyPyramid.

Keep oils and fats to a minimum


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Oils

Recommended Intake for Oils

• The recommended

intake for oils is

3 to 7 teaspoons

daily, based on

age, gender

and level of

physical

activity.

Equivalents:

• 1 teaspoon mayonnaise

• 1 teaspoon salad dressing

• 1 teaspoon soft margarine

Keep oils and fats to a minimum

food portion sizes have

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