Portion Distortion

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Portion Distortion

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1. “Portion Distortion” What Does It Mean? Strategies for Getting It Right Presenter: Dimereze M. Clark MS RD LD

2. Background The new, ‘My Pyramid’ is based on the 2005 Dietary Guidelines and the Dietary Reference Intakes (DRI’s) 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

3. Cont’d 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

4. Cont’d 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

5. Cont’d MyPyramid is a web based, interactive educational tool Printed materials are downloadable for both the consumer and the professional

6. 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)

7. Cont’d 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

8. 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

9. Cont’d Moderation Make choices that contain less saturated fats, trans fats, cholesterol, salt and alcohol Activity Be physically active everyday

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

15. MyPyramid tells you exact amounts of each type of food

16. MyPyramid: Fruits Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet)

17. MyPyramid: Vegetables Eat the equivalent of 2˝ cups of raw or cooked vegetables per day (for a 2,000 calorie diet)

18. 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

19. MyPyramid: Grains

20. MyPyramid: Meat & Beans Eat 5˝ ounce-equivalents (for a 2,000 calorie diet). Choose lean meat and poultry. Vary your choices – more fish, beans, peas, nuts and seeds.

21. What is a “serving”?

22. Avoid portion distortion





33. Let’s put this into a Menu!!! Breakfast Bagel – 210 calories extra On Way to Work Coffee – 305 calories extra AM Snack Muffin – 290 calories extra

34. 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

35. In Today’s Portion Sizes Supper Time Spaghetti & Meat balls – 525 calories extra Evening Movie Pop Corn – 360 calories extra After Movie Snack Pizza – 350 calories extra

36. Larger portions add up

37. 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.

38. Keep an “eye” on your food portion sizes

39. Portion sizes: Cheese 1˝ ounces* of natural cheese = 6 dice

40. Portion sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards

41. Portion sizes: ˝ and 1 cup 1 cup = 1 baseball

42. Portion sizes: 1 tsp. & 1 tbsp. 1 teaspoon = the tip of a thumb to the first joint

43. A final word on portion control “Never eat more than you can lift.” ~Miss Piggy

44. MyPyramid You can go to the Web and check out: http://www.mypyramid.gov/

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