Lunch & Learn
Topic: Proper Portions
August 3rd, 2010
Presented by Devon Jenkins, RD
A SOFTBALL
• The stomach is about the size of a softball
and usually expands to hold about 1 quart
of food which is 4 cups or 32 oz.
Stomach capacity . . .
• Some stomachs
have been trained to
stretch to
approximately
2 quarts which is the
same as 8 cups
or 64 ounces.
• We work hard to
double our stomach
capacity!
Stomach Capacity . . .
• Some stomachs
have been trained to
stretch to
approximately 4
quarts which is the
same as 16 cups or
128 ounces or 1
gallon.
BAGEL
20 Years Ago Today
140 calories 350 calories
3-inch diameter 6-inch diameter
SODA
20 Years Ago Today
85 Calories 250 calories
6.5 ounces
20 ounces
TURKEY SANDWICH
20 Years Ago Today
320 calories 820 calories
COFFEE
20 Years Ago Today
Coffee Mocha Coffee
(with whole milk and sugar) (with steamed whole milk and
mocha syrup)
45 calories 350 calories
8 ounces 16 ounces
MUFFIN
20 Years Ago Today
210 calories
500 calories
1.5 ounces
4 ounces
Calorie Difference: 290 calories
PEPPERONI PIZZA
20 Years Ago Today
500 calories 850 calories
Calorie Difference: 350 calories
CHICKEN CAESAR SALAD
20 Years Ago Today
390 calories 790 calories
1 ½ cups 3 ½ cups
Calorie Difference: 400 calories
CHOCOLATE CHIP COOKIE
20 Years Ago Today
55 calories 275 calories
1.5 inch diameter 3.5 inch diameter
Calorie Difference: 220 calories
Grains Group
• 1 ounce equivalent = proper portion
– 1 slice of bread
– 1 cup cereal
– ½ cup cooked pasta, rice, cereal
– Look at the package – 1 oz = 30g!
Fruit Group
• 1 cup = proper portion
– 1 cup raw
– ½ cup dried or cooked
Vegetable Group
• 1 cup = proper portion
– 1 cup raw
– ½ cup cooked
– 2 cups leafy greens
Milk Group
Includes milk, cheese, and yogurt
• 1 cup = proper portion
– 8 oz milk = 1 cup
– 8oz yogurt = 1 cup
– 1.5 ounces cheese = 1 cup
Meat and Beans
• 1 ounce equivalent = proper portion
– 1 ounce of meat, poultry, or fish
– ¼ cup dry beans
– 1 Tbsp peanut butter
– ½ ounce nuts
– 1 egg
How do you know?
• Use your hands
• Use a digital scale
Can be found at
Target or Wal-Mart
Avg. price $24.99
The Plate Method
Further Research
Go to www.mypyramid.gov