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Portion Distortion
Menu for Change From Earth to Table

• What Does It Mean?
• Strategies for Getting It Right
• Presenter
• Dimereze M. Clark MS RD LD

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Background

• The new, My Pyramid is based on the 2005
  Dietary Guidelines and the Dietary Reference
  Intakes (DRIs) from the National Academy of
  Science
• It translates the Guidelines into a total diet
  to meet our nutritional needs and make us aware
  of the excess that we often consume

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Contd

• The Dietary Guidelines say, that a healthy intake
  is one that
• Emphasizes fruits, veggies, whole grains fat
  free/low fat milk milk products
• Includes lean meats, poultry, fish, eggs and nuts
• Is low in saturated fats, trans fats,
  cholesterol, salt and added sugars

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Contd

• MyPyramid is targeted for the general public over
  2 years of age
• It is not a meant to be used as a therapeutic
  diet for any specific health condition

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Contd

• MyPyramid is a web based, interactive educational
  tool
• Printed materials are downloadable for both the
  consumer and the professional

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Educational Framework

• Provides recommendations for making food choices
  to improve our intake by
• Increasing intake of vitamins, minerals, fiber
  other essential nutrients (low in typical diets)

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Contd

• Lowering intake of saturated fats, trans fats and
  cholesterol
• By eating more fruits, vegetables and whole
  grains
• Balancing calorie intake with energy needs to
  prevent weight gain and/or promote a healthy
  weight

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Accomplished By

• Variety
• Eat from all the food groups and subgroups
• Proportionality
• Eat more of the healthy foods and less of other
  foods
• Activity
• Variety

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Contd

• Moderation
• Make choices that contain less saturated fats,
  trans fats, cholesterol, salt and alcohol
• Activity
• Be physically active everyday

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MyPyramid recommends total amounts rather than
servings

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

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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, cooked rice or cooked 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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What is a serving?
Source http//www.fns.usda.gov/tn/tnrockyrun/what
sa.htm
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Avoid 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/portio
n
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BAGEL
20 Years Ago
Today

140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
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CHEESEBURGER
20 Years Ago
Today
590 calories
333 calories
Calorie difference 257 calories
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SPAGHETTI AND MEATBALLS
20 Years Ago
Today
500 calories 1 cup spaghetti with sauce and 3
small meatballs
1,025 calories 2 cups of pasta with sauce and 3
large meatballs
Calorie difference 525 calories
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FRENCH FRIES
20 Years Ago
Today
610 calories 6.9 ounces
210 calories 2.4 ounces
Calorie difference 400 calories
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SODA
Today
20 Years Ago
85 calories 6.5 ounces
250 calories 20 ounces
Calorie difference 165 calories
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COFFEE
20 Years Ago Coffee(with whole milk and sugar)
Today Mocha Coffee(with steamed whole milk and
mocha syrup)
350 calories 16 ounces
45 calories 8 ounces
Calorie difference 305 calories
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MUFFIN
20 Years Ago
Today
500 calories 4 ounces
210 calories 1.5 ounces
Calorie difference 290 calories
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PEPPERONI PIZZA
20 Years Ago
Today
500 calories
850 calories
Calorie difference 350 calories
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POPCORN
20 Years Ago
Today
270 calories5 cups
630 calories11 cups
Calorie difference 360 calories
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CHOCOLATE CHIP COOKIE
20 Years Ago
Today
55 calories 1.5 inch diameter
275 calories 3.5 inch diameter
Calorie difference 220 calories
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Lets put this into a Menu!!!

• Breakfast
• Bagel 210 calories extra
• On Way to Work
• Coffee 305 calories extra
• AM Snack
• Muffin 290 calories extra

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The Menu Continues -

• Noon Time
• Cheese Burger 257 calories extra
• French Fries 400 calories extra
• Soda 165 calories extra
• PM Snack
• Chocolate Chip Cookie 220 calories extra

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In Todays Portion Sizes

• Supper Time
• Spaghetti Meat balls 525 calories extra
• Evening Movie
• Pop Corn 360 calories extra
• After Movie Snack
• Pizza 350 calories extra

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Larger portions add up
100 extra calories per day
10 pound weight gain per year
Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
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Now Add Up the Extra Calories in Just One Day

• Breakfast plus Snacks 805 calories
• Noontime plus Snacks 1042 calories
• Supper plus Evening Snacks 1235 cals
• The total comes to 3082 extra calories from 20
  years ago!!!!! or 308 pounds gained in one yr.

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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 tsp. 1 tbsp.

• 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

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MyPyramid

• You can go to the Web and check out
• http//www.mypyramid.gov/