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Portion Control

Portion Control. developed by Karen Mason University of Kentucky Dietetic Intern. Portion Patrol . What is a healthy diet? Proper serving sizes Portion sizes today Tips for controlling portions . Why should I eat healthy?.

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Portion Control

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  1. Portion Control developed by Karen Mason University of Kentucky Dietetic Intern

  2. Portion Patrol • What is a healthy diet? • Proper serving sizes • Portion sizes today • Tips for controlling portions

  3. Why should I eat healthy? • A healthy diet can reduce the risk for many chronic diseases, such as obesity, high blood pressure, and high blood cholesterol. • Foods provide 50+ nutrients we need for growth, repair, and maintenance of good health • Psychological reasons??

  4. Food Guide Pyramid

  5. What are proper serving sizes? • Grains Group • 1 slice of bread • About 1 cup of ready-to-eat cereal • ½ cup cooked cereal, rice, or pasta • Vegetable and Fruit Groups • 1 cup of raw leafy vegetables • ½ cup of cooked vegetables • ¾ cup of fruit juice • 1 medium apple, banana, orange, or pear

  6. What are proper serving sizes? • Milk Group • 1 cup of milk or yogurt • 1½ ounces of cheese • 2 ounces of processed cheese • Meat and Beans Group • 2-3 ounces of cooked meat, poultry, or fish • ½ cup of cooked dry beans • 1/3 cup of nuts • 1 egg

  7. Purpose of serving sizes? • Common language • Easy way of expressing nutritional information, like calories, fat, cholesterol, protein, vitamins, and minerals

  8. Serving sizes differ from portion sizes • Serving sizes are standardized, but portions differ for everyone • More active people require larger portions • People needing to lose weight need smaller portions

  9. Are we eating too much? • 61% of Americans are either overweight or obese • Table-service restaurants now serve from 12-inch plates rather than the standard 10-in plates • Americans eat 148 more calories per day compared to 10 years ago, and the % of fat/diet is down from 40% to 33% • 62% of Americans are unaware the portion sizes have increased in the last 10 years

  10. Beware of Larger Sizes (comparison of portion sizes 10 years ago)

  11. Would you like to super size? • “value meals”, “combo meals”, and “super sizing” are used for profit by the food companies • When people are served more food, they eat more food • For a small price, you get more calories and saturated fat

  12. Bigger is rarely better when it comes to food

  13. Now that’s a value! McDonald’s Quarter 530 calories Pounder w/Cheese 13 g saturated fat Quarter Pounder w/Cheese 1190 calories Extra Value Meal 17 g saturated fat Wendy’s Classic Double 760 calories w/Cheese 19 g saturated fat Classic Double w/Cheese 1360 calories Combo Meal 26 g saturated fat $1.41 $1.57

  14. Pasta Green salad Beans Mashed potatoes In the American Institute for Cancer Research survey, only 1% of respondents correctly answered all 8 serving-size questions. Do you know the serving sizes for common foods? 1/2 cup 1 cup 1/2 cup 1/2 cup

  15. Food Portion Spaghetti 2 cups Garlic bread 2 slices Tomato sauce 1 cup Meatballs 6 oz Serving size # Servings ½ cup 4 1 slice 2 ½ cup 2 2-3 oz 2-3 Do you know how many servings you ate for dinner?

  16. Tips for Controlling Portions • At home: • Measure out single servings to know what they look like • Avoid serving food “family style” and do no go back for seconds • Try using a smaller plate for you meal • Never eat out of a bag or a carton

  17. Tips for Controlling Portions • Eating out: • Ask for half or smaller portions • Ask for salad dressing to be served “on the side” • Order from the menu rather than the “all-you-can-eat” buffet • Know how much is an appropriate portion and set the rest aside to take home • If you order dessert, share

  18. To do: Choose a variety of foods Know your serving sizes Meal planning Add high fiber foods to your diet To avoid: Thinking “low-fat” means low calorie Thinking there are “good” or “bad” foods Take control of your diet

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