1 Avoid Portion Distortion With MyPyramids Specific Guidelines.

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Avoid Portion Distortion

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

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Alice Henneman, MS, RDAlice Henneman, MS, RD Lancaster County Extension Educator

Download this PowerPoint at http://lancaster.unl.edu/portion-distortion.shtml

University of Nebraska Extension–Lincoln 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.

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• MyPyramid Recommendations

• Creeping Portion Distortion

• Recommended Portion Sizes

• MyPyramid Recommendations

• Creeping Portion Distortion

• Recommended Portion Sizes

Today’s Menu

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MyPyramid gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramid

MyPyramid recommends total amounts rather than “servings”

5Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm

Former Food Guide Pyramid “Servings”

“Typical” American Portions

½ c. rice or pasta 1 c. rice or pasta

½ bagel or½ hamburger bun

1 bagel or1 hamburger bun

1 chicken leg and thigh ¼ chicken

1 order (½ c.) French fries Large order (3/4 to 1 c.) fries

1 order (½ c.) cooked red beans

Big bowl (1 to 2 c.)

chili beans

1 c. leafy greens Large green salad (2 c. greens)

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MyPyramid tells you exact amounts of each type of food

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MyPyramid: Fruits 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: VegetablesMyPyramid: 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 productsMyPyramid: 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

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MyPyramid: GrainsMyPyramid: 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

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MyPyramid: Meat & beansMyPyramid: 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 •½ oz. of nuts or seeds

• ¼ c. cooked dry beans or peas

• 1 tablespoon peanut butter

•1 egg

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

MyPyramid.gov

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Creeping portion distortion

How food portion

sizes have changed in 20 years.

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

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Guess the calorie difference!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 day

10 pound weight gain

per year

Maintaining a healthy weight is a balancing actCalories In = Calories Out

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 c. spaghetti with sauce &3 small meatballs

2 c. spaghetti with sauce &3 largemeatballs


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 about305305 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

Guess the calorie difference!

Guess the calorie difference!

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 to1 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

“Never eat more than you can

lift.” ~Miss Piggy

Get more information from:

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http://www.anthc.org/anmc/services/diabetes/2010-november-diabetes-month.

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Alice Henneman, MS, RDAlice Henneman, MS, RD Lancaster County Extension Educator

Download this PowerPoint at http://lancaster.unl.edu/portion-distortion.shtml

University of Nebraska Extension–Lincoln 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.

1 Avoid Portion Distortion With MyPyramids Specific Guidelines.

Documents

extra calories

minutes slide

cereal slide

egg slide

govportion slide

balancing act calories

cup fruit slide

cup of vegetable slide