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How Have Food Portions Changed in 20 Years?. National Heart, Lung, and Blood Institute Obesity Education Initiative. Or Does the Size of Our Food. Really Matter?. Double the Size, Double the Calories. Could You Eat This 1,000 Calorie Burger for Dinner?.

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How Have Food Portions Changed in 20 Years?

National Heart, Lung, and Blood Institute

Obesity Education Initiative


Or

Does the Size of Our Food

Really Matter?


Double the Size, Double the Calories

Could You Eat This 1,000 Calorie Burger for Dinner?


Restaurants have distorted our sense of size

3 Cups of Spaghetti Noodles is 600 Calories!


One Cup, 200 Calories,

is the Right Size,

But We Wouldn’t Feel Like We Got Our Money’s Worth




When we eat more than we need
When We Eat More Than We Need Worth

We GAIN Weight


How have our portion sizes changed in 20 years
How Have Our Portion Sizes Changed in 20 Years? Worth

20 Years Ago

Today

270 calories

5 cups

630 calories

15 cups

Calorie Difference: 360 calories


Bagel
BAGEL Worth

20 Years Ago

Today

140 calories

3-inch diameter

One serving

350 calories

6-inch diameter

Two servings

Calorie Difference: 210 calories


CHEESEBURGER Worth

Today

20 Years Ago

333 calories

3 ounce beef patty

Bun with mustard and ketchup

590 calories

4 ounce beef patty

Bun with Special Sauce and Cheese

Calorie Difference: 257 calories


French fries
FRENCH FRIES Worth

20 Years Ago

Today

210 Calories

3 ounces

610 Calories

7 ounces

Calorie Difference: 400 Calories


SODA IN A CUP Worth

Today

20 Years Ago

8 ounces

100 calories

48 ounces

820 calories

Calorie Difference: 720 calories


ICE CREAM Worth

Today

20 Years Ago

3 ounces ice cream and cone

1 scoop

320 calories

8 ounces ice cream

4 scoops

820 calories

Calorie Difference: 500 calories


CHICKEN Worth

Today

Today

20 Years Ago

20 Years Ago

3 ounces chicken breast , baked

320 calories

6 ounces leg and thigh, fried

820 calories

Calorie Difference: 500 calories

Calorie Difference: 500 calories


BOWL OF CEREAL Worth

Today

20 Years Ago

1 cup whole grain cereal with 1/2 cup milk

245 calories

2 cups sweetened cereal with 1 ½ cups milk and extra sugar

420 calories

Calorie Difference: 175 calories


COOKIES Worth

Today

20 Years Ago

2 cookies

8 inch diameter

320 calories

2 cookies

2 inch diameter

96 calories

224 Calorie Difference: 500 calories


POTATOES Worth

Today

20 Years Ago

Loaded large baked potato with sour cream, butter , cheese and bacon bits

620 calories

3 ounces baked potato with butter

185 calories

Calorie Difference: 435 calories


STEAK Worth

Today

20 Years Ago

3 ounces sirloin

320 calories

14 ounce T-Bone

820 calories

Calorie Difference: 500 calories


SPAGHETTI AND MEATBALLS Worth

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


SODA Worth

20 Years Ago

Today

100 Calories

8 ounces

250 Calories

20 ounces

Calorie Difference: 150 Calories


TURKEY SANDWICH Worth

20 Years Ago

Today

820 calories

1 large roll, 8 ounces of turkey, cheese, lettuce, tomato and special sauce.

320 calories

2 slices of bread, 3 ounces of sliced turkey, lettuce, tomato and mayonnaise

Calorie Difference: 500 calories


TACOS Worth

Today

20 Years Ago

Two corn shells with 3 ounces of seasoned ground beef, tomato, lettuce

1 ½ ounces cheese

320 calories

Loaded taco with on bread shell, 6 ounces ground seasoned beef, sour cream, 4 ounces cheese, tomato and lettuce

850 calories

Calorie Difference: 630 calories


PIZZA Worth

Today

20 Years Ago

Two large slices, 3 ounces pepperoni, 3 ounces cheese, crust

540 calories

320 calories

Calorie Difference: 220 calories



Eat from mypyramid
Eat From MyPyramid Worth

MyPyramid tells us how many servings of each type of food we need every day


Plan Your Meals Around Vegetables Worth

You’ll Eat More Nutrients and Less Fat


Fill half your plate with vegetables
Fill Half Your Plate With Vegetables Worth

Let Meats Be the Side Dish


Use smaller plates
Use Smaller Plates Worth

Your Brain Thinks There is More Food On a Smaller Plate


Eat Slowly Worth

This gives your brain time to say “Whoa, You’re Full!


Know Portion Sizes Worth

Practice until you can tell its right


Macaroni and cheese
Macaroni and Cheese Worth

Read Food Labels

500

Calories

If You Eat the Whole Box, That’s Twice the Calories!




Use Fats and Sugars Sparingly Worth

No more than 2 tablespoons of mayonnaise, salad dressing or butter a day



A Serving of Meat Worth

3 ounces of cooked meat, poultry, fish or beans

or

the size of a deck of cards

or

The palm of your hand


A Serving of Fruits or Vegetables Worth

½ cup

or

the size of the palm of your hand


A Serving of Bread Worth

The size of a CD case


A Serving of Milk Worth

8 ounces or one cup of milk or yogurt


A Serving of Cheese Worth

1 ½ ounces or

six small dice

or the size of your thumb


A Serving of Peanut Butter Worth

The size of a golf ball


A Serving of Fruit Worth

The size of your fist, or a baseball



Brought to You By: Worth

Virginia’s Family Nutrition Education Program, SNAP-Ed


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