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Portion Distortion and Eating out…. Food and Nutrition Part 1 Tigers Feel Great in 08’ What’s A Serving? Portion Distortion & Dining Out: How to Choose . What’s “A Serving” again ?. 1/2 a cup of fruit, vegetables, pasta or rice = a small fist

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portion distortion and eating out
Portion Distortion and Eating out…

Food and Nutrition

Part 1

  • Tigers Feel Great in 08’
  • What’s A Serving?
  • Portion Distortion &
  • Dining Out: How to Choose
slide3

What’s “A Serving” again?

  • 1/2 a cup of fruit, vegetables, pasta or rice = a small fist
  • 3 ounces of cooked meat, poultry or fish = a deck of cards
  • 1 tortilla = a small salad plate
  • 1 medium bagel = a hockey puck
  • 1 muffin = a large egg
  • 1 baked potato = a computer mouse
  • 1.5 ounces of cheese = 6 dice
  • 1 teaspoon of margarine or butter = a thumb tip
  • 2 tbsp. Peanut butter = a golf ball

http://www.webmd.com/content/pages/13/66185.htm

portion distortion
Portion Distortion

20 years ago

Today

3 inch diameter

150 calories

6 inch diameter

360 calories

Calorie difference = 210 calories

Resource: National Heart, Lung, and Blood Institute ,Obesity Education Initiative: http://hin.nhlbi.nih.gov/portion

some things to remember
Some things to Remember

1. Eat portions the size of a small fist. 2. Watch out for inflation, don’t supersize.3. Snack before dinner.4. Split an entrée if eating out. 5. Wait 20 minutes before second helpings.6. Don't serve from the table.7. Beware of eating in front of the TV.

dining out how to choose
Dining Out: How to Choose

Whether or not you’re trying to lose weight, it is possible to

make more healthful choice away from home.

  • Always ask for sauces, gravies, and dressings on the side
  • Have a low-calorie snack before going out
  • Be aware of foods high in calories, fat, and saturated fat Watch out for terms such as “fried,” “crispy,” “creamed,” and “butter sauce”
  • Choose unsweetened tea or water as a beverage.
  • If eating fast-food, choose char-grilled options or a baked potato with chili.
dining out continued
Dining Out continued
  • Look for terms such as “baked,” “broiled,” “steamed,” or “poached”
  • Try sharing an entrée or desert
  • Order a salad to start with reduced fat dressing, vinaigrette, or lemon slices, or a broth based soup
  • Eating lots of fruit and vegetables can help you feel fuller
breakfast is the most important meal of the day
“Breakfast IS the most important meal of the day”
  • Studies show that those who eat breakfast tend to eat less throughout the day
    • Choose whole grain cereals, bagels, and bread
    • Oatmeal with low-fat milk and frozen blueberries
    • Non-fat yogurt with fruit or low-fat granola
    • Vegetable omelet made with egg whites (try using 1 whole egg and 1 egg white)
slide11
Quiz

1. What does a 3 oz portion of grilled chicken breast look like?

  • A. softball
  • B. small fist
  • C. deck of cards

2. 1 Cup of pasta is a single serving?

  • True
  • False

3. 1 teaspoon of butter or margarine looks like a thumb tip?

  • True
  • False

4. 1 large bagel is actually 4 servings of bread?

  • True
  • False
quiz continued
Quiz continued

5. How long does it take for my brain to get the signal that I am full?

  • A. 5 minutes
  • B. 20 minutes
  • C. 10 minutes

6. Eating in front of the television may likely cause me to eat more.

  • True
  • False

7. The terms “sautéed,” “creamed,” and “crispy,” are low-calorie, low-fat choices?

  • True
  • False

8. If I eat breakfast regularly I will likely eat less throughout the day?

  • True
  • False
answers
Answers
  • 1. C
  • 2. False, 1/3 cup of pasta = 1 serving = 80calories
  • 3. True
  • 4. True
  • 5. B
  • 6. True
  • 7. False
  • 8. True