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					Avoid Portion Distortion
  With MyPyramid’s Specific Guidelines




                                         1
       Alice 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.    2
 Today’s Menu


  • MyPyramid
Recommendations
• Creeping Portion
    Distortion
• Recommended
  Portion Sizes

                     3
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       4
 Former Food Guide “Typical” American
 Pyramid “Servings”     Portions
    ½ c. rice or pasta                       1 c. rice or pasta
      ½ bagel or                               1 bagel or
   ½ hamburger bun                          1 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                    Big bowl (1 to 2 c.)
        red beans                              chili beans
    1 c. leafy greens                      Large green salad
                                                  (2 c. greens)
                                                                    5
         Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm
 MyPyramid tells you exact
amounts of each type of food




                           6
      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




                                           7
  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




                                            8
        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     • 1½ oz. natural cheese
 • 1 cup yogurt   • 2 oz. processed cheese




                                             9
      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



                                            10
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   •½   oz. of nuts or seeds
  •¼    c. cooked dry beans or      •   1 tablespoon peanut
      peas                              butter
  •1   egg




                                                                11
Learn how much and what to
eat for YOUR calorie level at
       MyPyramid.gov




                                12
Creeping portion distortion


                       How food
                        portion
                      sizes have
                      changed in
                       20 years.

    Slides marked by      are adapted from “Portion Distortion” by the          13
 National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
               Bagel
20 Years Ago                Today




 3-inch diameter        6-inch diameter
140 calories            350 calories
  Guess the calorie difference!


            210 calories!
                                          14
    Larger portions add up
    100 extra                     10 pound
   calories per                  weight gain
       day                        per year




Maintaining a healthy weight is a balancing act
          Calories In = Calories Out         15
Increased size:     How long would you have
210 MORE calories   to rake leaves to burn
                    about 210 calories*?

              50 minutes




         *Based on 130-pound person     16
      Cheeseburger
20 Years Ago             Today




333 calories          590 calories

  Guess the calorie difference!

         257 calories!
                                     17
Increased size:      How long would you have
257 MORE calories    to lift weights to burn
                     about 257 calories*?

        1 hour and 30 minutes




         *Based on 130-pound person      18
           Spaghetti and Meatballs
      20 Years Ago               Today

1 c. spaghetti                       2 c. spaghetti
with sauce &                         with sauce &
3 small                              3 large
meatballs                            meatballs

      500 calories           1,025 calories
           Guess the calorie difference!


                 525
                 calories!                     19
Increased size:     How long would you have
525 MORE calories   to clean house to burn
                    about 525 calories*?

        2 hours and 35 minutes




         *Based on 130-pound person     20
         French Fries
20 Years Ago               Today




   2.4 ounces              6.9 ounces

 210 calories           610 calories
   Guess the calorie difference!

           400 calories!
                                        21
Increased size:      How long would you
400 MORE calories    have to walk leisurely to
                     burn approximately
                     400 calories*?
        1 hour and 10 minutes




         *Based on 160-pound person        22
                  Soda
20 Years Ago                       Today

6.5 ounces                       20 ounces




    85 calories                250 calories
     Guess the calorie difference!

               165 calories!
                                           23
Increased size:        How long would you
165 MORE calories      have to garden to burn
                       about 165 calories*?

               35 minutes




           *Based on 160-pound person      24
  20 Years Ago        Coffee        Today
Coffee, 8 ounces            Mocha coffee, 16 ounces
(with whole milk & sugar)   (with steamed whole milk
                            & mocha syrup)




      45 calories                 350 calories
         Guess the calorie difference!

                   305 calories!
                                                  25
Increased size:      How long would you have
305 MORE calories    to walk to burn about
                     305 calories*?
        1 hour and 20 minutes




         *Based on 130-pound person     26
                Muffin
20 Years Ago               Today



   1.5 ounces              4 ounces

210 calories             500 calories
  Guess the calorie difference!

           290 calories!
                                        27
Increased size:     How long would you have
290 MORE calories   to vacuum to burn about
                    290 calories*?

         1 hour and 30 minutes




           *Based on 130-pound person    28
     Pepperoni Pizza
20 Years Ago             Today




  500 calories        850 calories
  Guess the calorie difference!

         350 calories!
                                     29
Increased size:     How long would you have to
350 MORE calories   golf – walking and carrying
                    clubs – to burn about
                    350 calories*?
                    1 hour




                                            30
            *Based on 160-pound person
            Popcorn
20 Years Ago                Today




   5 cups                   11 cups
270 calories           630 calories
 Guess the calorie difference!

            360 calories!
                                      31
Increased size:      How long would you have
360 MORE calories    to do water aerobics to
                     burn about 360 calories*?

         1 hour and 10 minutes




                                           32
          *Based on 160-pound person
    Chocolate chip cookie
  20 Years Ago                  Today

1.5 inch                          3.5 inch
diameter                          diameter


      55 calories          275 calories
            Guess the calorie
              difference!

              220 calories!
                                          33
Increased size:      How long would you have
220 MORE calories    to wash the car to burn
                     about 220 calories*?

          1 hour and 15 minutes




                                          34
            *Based on 130-pound person
  Keep an
  “eye” on
    your
food portion
    sizes
               35
      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                               36
Portion sizes: Meat




   3 oz. cooked
meat, fish, or poultry =
   a deck of cards         37
             Portion sizes:
             ½ and 1 cup


1 cup = 1 baseball


½ cup = ½ baseball




                              38
      Portion sizes:
1 teaspoon & 1 tablespoon

            1 teaspoon =
          the tip of a thumb
           to the first joint

          1 tablespoon =
           3 thumb tips

                            39
      Comparing Calories in
         Portion Sizes
• 8 fluid ounces of fat-free milk vs. 12 fluid ounces
   – Calorie increase: 40; 5.5 extra grams of
      carbohydrates
• 1/2 cup brown rice vs. 3/4 cup
   – Calorie increase: 55; 11 extra grams of
      carbohydrates
• 2-ounce bagel vs. one from a bagel bakery at 5
  ounces
   – Calorie increase: 225; 47 extra grams of
      carbohydrates
• 1 tablespoon (3 teaspoons) of peanut butter vs. 4
  teaspoons
   – Calorie increase: 30
                                                        40
     Comparing Calories in
        Portion Sizes
• 2 teaspoons extra-virgin olive oil on a
  salad vs. 4 teaspoons
   – Calorie increase: 80
• 3 ounces grilled salmon vs. 5 ounces
   – Calorie increase: 100
• 3 ounces boneless, skinless chicken
  breast vs. 4 ounces
   – Calorie increase: 43
                                            41
        More Visual Cues
• Medium potato = size of a computer mouse
• Average bagel = size of a small hockey puck
• 1 cup fruit = size of a baseball
• 1 cup lettuce leaves = four leaves
• 3 ounces grilled fish = size and thickness of
  a checkbook
• 1 ounce cheese = size of four dice
• 1 teaspoon peanut butter = size of a large
  grape
• 1 ounce pretzels = a large handful


                                                  42
       More Visual Cues
• 3 ounces grilled fish = size and
  thickness of a checkbook
• 1 ounce cheese = size of four dice
• 1 teaspoon peanut butter = size of a
  large grape
• 1 ounce pretzels = a large handful



                                         43
  Tips for Portion Control
• Average-size woman's fist = about 1
  cup
• Average-size man's fist = about 1-1/2
  cups
• Find a drinking glass in your cupboard
  that serves 8 fluid ounces or take a
  permanent marker and draw a line at
  the 8-ounce serving point.
                                           44
• Find a bowl that serves a 1-cup portion
  or use a permanent marker to draw a
  portioning line if needed.

• Buy individual-sized portions of raisins,
  canned fruit, yogurt, and cheese sticks,
  whenever possible


                                          45
A final word on
portion control

           “Never
          eat more
          than you
          can lift.”
              ~Miss Piggy


                            46

				
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