How to be Pyramid Portion Savvy
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How to be Pyramid Portion Savvy. Some slides adapted from University of Nebraska Lincoln (www.lancaster.unl.edu). Project Sponsors. USDA project funded through the Food Stamp Program. School District of Philadelphia.

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Some slides adapted from university of nebraska lincoln www lancaster unl edu

How to be Pyramid Portion Savvy

Some slides adapted from University of Nebraska Lincoln (www.lancaster.unl.edu)


Some slides adapted from university of nebraska lincoln www lancaster unl edu

Project Sponsors

  • USDA project funded through the Food Stamp Program

  • School District of Philadelphia

  • Nutrition Center, Department of Bioscience & Biotechnology Drexel University

Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s tool-free helpline at 800-692-7462. This institution is an equal opportunity provider and employer.


Are you portion savvy

Activity

Are you portion savvy?



Portion sizes have never been bigger
Portion sizes have never been bigger!

Between 1977 and 1996, food portions increased for:

  • salty snacks, desserts, soft drinks, French fries and hamburgers

  • Source: Division of Nutrition and Physical Activity. Research to Practice Series No. 2: Portion Size. CDC, 2006.


Why are portion sizes increasing
Why are portion sizes increasing?

  • More people dining out

  • Companies using larger sizes as selling points

  • Competition among manufacturers


Some slides adapted from university of nebraska lincoln www lancaster unl edu

Why are larger portion sizes a problem?

Increases intake of

calories,

fat and sodium

Bigger

portions

Encourage overeating

Increases risk for

obesity, heart disease,

high blood pressure

and stroke


What exactly is a portion

Portion- amount of a food item you eat at one time

Amount served in a restaurant

Amount offered in packaged foods

Amount you choose to put on your plate

What exactly is a portion?


Some slides adapted from university of nebraska lincoln www lancaster unl edu

Today

20 Years Ago

Mocha Coffee, 16 ounces(with steamed whole milk & mocha syrup)

Coffee, 8 ounces(with whole milk & sugar)

305 calorie difference

Compare the size and calorie difference of coffee…

45 calories

350calories


Compare the size and calorie difference of popcorn

Today

11 cups

360 calorie difference

Compare the size and calorie difference of popcorn…

20 Years Ago

5 cups

270 calories

630 calories


Some slides adapted from university of nebraska lincoln www lancaster unl edu

What does a standard “portion” look like?

MyPyramid gives specific guidelines about types and amounts of food

Recommendations are based on a 2000 calorie diet


Mypyramid fruits
MyPyramid: Fruits

  • Consume 2 cups of fresh, canned or frozen fruits per day (for a 2000 calorie diet)

Equivalents to 1 cup:

  • 1 cup 100% fruit juice

  • 1 cup of fruit

  • ½ cup dried fruit

  • 1 large orange or banana


Mypyramid vegetables
MyPyramid: Vegetables

  • Consume 2½ cups of raw or cooked vegetables per day (for a 2000 calorie diet)

Equivalents to 1 cup:

  • 1 cup raw or cooked vegetables

  • 1 cup vegetable juice

  • 2 cups raw leafy greens

  • 1 medium baked potato


Mypyramid milk
MyPyramid: Milk

  • Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products (for a 2000 calorie diet)

  • Equivalents to 1 cup:

  • 1 cup (8 oz) milk

  • 1 cup yogurt

  • 1 1/2 oz natural cheese

  • 2 oz processed cheese

  • 1 cup pudding made with milk


Portion sizes cheese
Portion sizes: Cheese

1½ ounces of natural cheese = 6 dice

2 ounces of processed cheese = 8 dice


Example effect of fat on calories of one 8 oz cup of milk

Fat Free

2%

Whole

1%

Example: Effect of fat on calories of one (8 oz) cup of milk

85

100

125

165

How many calories could you save by switching to a lower fat milk?


Some slides adapted from university of nebraska lincoln www lancaster unl edu

165

100

1%

Whole

Now how many would you save?

65

=


How do those 65 calories add up
How do those 65 calories add up?

  • If you have an extra 65 calories every day, how many pounds could you gain?

  • 65 calories x days in 1 year = extra calories per year

365

23,725

  • 1 pound = 3500 calories

  • 23,725 calories per year  3500 calories per pound =

  • pounds of weight gain in 1 year

6.5


Mypyramid grains
MyPyramid: Grains

  • Consume at least 6 ounce-equivalents per day of grain products (for a 2000 calorie diet)

    • At least half of those grains consumed should be whole grains

  • Equivalents to 1 oz:

  • 1 slice bread

  • ½ cup cooked pasta, rice or cereal

  • 1 cup ready-to-eat cereal

  • 1 small 6-inch flour tortilla

  • 3 cups air- popped popcorn


Portion sizes cup and 1 cup
Portion sizes: ½ cup and 1 cup

1 cup ready-to-eat cereal = 1 baseball

½ cup cooked pasta, rice or cereal = ½ baseball


Which gives the most nutrients for the fewest calories
Which gives the most nutrients for the fewest calories?

240 calories

140 calories

2 slices whole wheat bread

1 medium croissant


Mypyramid meat beans
MyPyramid: Meat & beans

  • Consume at least 5½ ounce-equivalents per day (for a 2000 calorie diet)

    • Choose lean meat and poultry. Vary your choices – choose 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


Portion sizes meat
Portion sizes: Meat

3 oz. cooked meat, fish, or poultry = a deck of cards


Which gives the most nutrients for the fewest calories1
Which gives the most nutrients for the fewest calories?

475 calories

140 calories

3 fried chicken wings with skin and batter

3 oz. roasted, skinless

chicken breast


Mypyramid oils
MyPyramid: Oils

  • Consume at least 6 tsp of oils per day (for a 2000 calorie diet)

    • Choose heart healthy oils such as olive, canola, corn and sunflower oil

    • Some foods are naturally high in oils, such as nuts, olives, avocados and some fish


Portion sizes 1 teaspoon 1 tablespoon
Portion sizes:1 teaspoon & 1 tablespoon

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

1 tablespoon = 3 thumb tips


You can also keep an eye on your food portion sizes by reading the
You can also keep an “eye” on your food portion sizes by reading the

Avoid portion distortion!

Nutrition Facts Label!


Reading labels
Reading Labels reading the


Reading labels1
Reading Labels reading the

How many calories would you consume if you eat the whole container?

500 calories

How many grams of total fat?

24 grams of fat


What is the difference between a portion and a serving

Portion reading the - amount of a food item you eat at one time

Amount served in a restaurant

Amount offered in packaged foods

Amount you choose to put on your plate

Serving- a unit of measure listed on a food product’s Nutrition Facts panel.

It tells the amount of calories and other nutrients in that particular serving of food.

Examples: cup or ounce

What is the difference between a portion and a serving?


Some slides adapted from university of nebraska lincoln www lancaster unl edu

Does this bagel count as one portion or one serving? reading the

It counts as one portion!

Counts as 4 servings of grains according to MyPyramid


Questions
Questions?? reading the


Plan a menu for a day

Activity reading the

Plan a menu for a day