Avoid Portion Distortion

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Avoid Portion Distortion
With MyPyramids Specific Guidelines
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Alice Henneman, MS, RD Lancaster County
Extension Educator Download this PowerPoint at
http//lancaster.unl.edu/portion-distortion.shtml
University of Nebraska ExtensionLincoln
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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(No Transcript)
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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

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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)
Source http//www.fns.usda.gov/tn/tnrockyrun/what
sa.htm
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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 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 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 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
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Bagel
350 calories
140 calories
Guess the calorie difference!
210 calories!
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Larger portions add up
10 pound weight gain per year
100 extra calories per day
Maintaining a healthy weight is a balancing
act Calories In Calories Out
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50 minutes
Based on 130-pound person
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Cheeseburger
590 calories
333 calories
Guess the calorie difference!
257 calories!
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1 hour and 30 minutes
Based on 130-pound person
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Spaghetti and Meatballs
1,025 calories
500 calories
Guess the calorie difference!
525 calories!
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2 hours and 35 minutes
Based on 130-pound person
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French Fries
610 calories
210 calories
Guess the calorie difference!
400 calories!
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1 hour and 10 minutes
Based on 160-pound person
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Soda
250 calories
85 calories
Guess the calorie difference!
165 calories!
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35 minutes
Based on 160-pound person
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Coffee
Mocha coffee, 16 ounces(with steamed whole
milk mocha syrup)
Coffee, 8 ounces(with whole milk sugar)
45 calories
350 calories
Guess the calorie difference!
305 calories!
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1 hour and 20 minutes
Based on 130-pound person
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Muffin
500 calories
210 calories
Guess the calorie difference!
290 calories!
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1 hour and 30 minutes
Based on 130-pound person
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Pepperoni Pizza
500 calories
850 calories
Guess the calorie difference!
350 calories!
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1 hour
Based on 160-pound person
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Popcorn
20 Years Ago
5 cups
270 calories
630 calories
Guess the calorie difference!
360 calories!
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1 hour and 10 minutes
Based on 160-pound person
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Chocolate chip cookie
275 calories
55 calories
Guess the calorie difference!
220 calories!
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1 hour and 15 minutes
Based on 130-pound person
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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 sizes1 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