Do you want to super-size that?!
Serving Sizes • The Food Guide Pyramid serving sizes are now “under” sized compared to what is available on the market • French fries are consumed at 2 ½ servings at a time (10 French fries = 1 serving) • Original bagel was 3 inches across – now a bagel is 5 inches across (can be 4 or 5 servings)
From Wallet to Waistline • It costs 8 cents more to purchase a McDonald’s Quarter Pounder with Cheese, small French fries, and small Coke (890 calories) separately than it costs to buy the Quarter Pounder with Cheese large Extra Value Meal, which comes with a large fries and large Coke (1,380 calories).
Food is Everywhere • Food is everywhere. Fast food restaurants and vending machines can be found even at schools and hospitals • We are busier now more than ever • We eat when and what is convenient
Eating Out • Number of individuals eating out has increased 33% since the late 1970s • On any given day 57% of Americans eat away from home • One in three school-aged children obtain more than 40% of calories from outside food (USDA, 1996)
Focus on quality – not quantity • This can be done a few ways • Enjoy your food. • Use all of your senses during a meal. • Eat and chew slowly. • Take time to enjoy a meal or a snack. Don’t eat on the run or standing up. Sit down. Set your table. Make eating a pleasurable experience. • Listen to your body. Your body knows when it needs enough. Eat when you are hungry. Stop when you are full.
Smart Choices • The Plate Model is a good way to visual portion sizes • 2/3 – whole grains, fruits, and vegetables • 1/3 – protein (vegetable or meat)
Sweet Tooth • It is estimated that each person in the U.S. consumes about 70 pounds of sugar each year • Sugar does not cause obesity, but it contains calories. Extra calories can contribute to excess weight. • High dietary sugar has been associated with dental cavities • Soda is the number one source of sugar
Liquid Candy • The number one source of sugar in our diets is soda. • Kids consume two to three times the amount of soda than kids twenty years ago. • They also consume less milk.
Soda Serving Sizes • In the 1950s, Coca-Cola's 6½-ounce bottle was the standard serving. • Then it was a 12-ounce can • Now those are being supplanted by 20-ounce bottles (and the 64-ounce Double Gulp at 7-Eleven stores)
Annual Soft Drink Production in the U.S. (12-ounce cans per person) NationalSoft Drink Association; Beverage World
Beverage Choices • Water, milk, and 100% fruit juice are the healthiest drink choices • They offer several health benefits – not just calories
Smart Drinks • Our bodies need water each day in order to operate well. If you are thirsty, you have waited too long to drink something • Milk is a good source of calcium, protein, vitamin D, and vitamin A. Calcium and vitamin D help build strong bones • 100% fruit juice contains several vitamins and can help reach the 5 A Day goal
Snacks • Consumption of grain-based snacks – crackers, popcorn, pretzels, and corn chips – has increased by 200% since 1970s • 82% of children aged 6 – 11 years consume snacks • Snacks account for 20% of total kcal and 19% of total fat and saturated fat (USDA, 1997)
Snack-mania • Moving from a small to a medium bag of movie theater popcorn costs about 71 cents—and 500 calories. A 23% increase in price provides 125% more calories and two days’ worth of saturated fat. (And that’s unbuttered popcorn!)
Snacks • More and more children choose or prepare their own snacks at school and at home • Many schools have vending machines or fast food restaurants • Plus, many children arrive at home when their parents are still at work
Smart Snacks • Children have small stomachs, so they need to eat smaller amounts and more frequently than adults • Snacks are an important part of kids’ diets • Base snacks on the Food Guide Pyramid • Choose more foods from the base and fewer foods from the top • Provide positive encouragement for kids to try new foods