1 Portion Distortion Size Up Your Servings Helping you achieve a healthy community within your worksite

2 Creeping portion distortion Portion sizes have increased dramatically within the last 20 years. Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at

210 calories ! 3 Guess the calorie difference! Bagel 350 calories 140 calories 20 Years Ago 3-inch diameter Today 6-inch diameter 3 *Based on 130-pound person How long would you have 210 to rake leaves to burn about 210 calories*? 210 Larger Bagel = 210 MORE calories 50 minutes

257 calories ! 4 Guess the calorie difference! Cheeseburger 590 calories 333 calories 4 *Based on 130-pound person How long would you have 257 to lift weights to burn about 257 calories*? 257 Larger Cheeseburger= 257 MORE calories 1 hour and 30 minutes 20 Years Ago Today

525 calories ! 5 Guess the calorie difference! Spaghetti and Meatballs 1,025 calories 500 calories 5 *Based on 130-pound person 20 Years Ago Today 1 c. spaghetti with sauce & 3 small meatballs 2 c. spaghetti with sauce & 3 large meatballs 2 hours and 35 minutes How long would you have 525 to clean house to burn about 525 calories*? 525 Larger Spaghetti = 525 MORE calories

6 What is Portion Distortion? When we are accustomed to seeing a certain portion of food, we begin to think that is a normal portion. Note: A portion includes the total amount of food you eat at one time. For example, you may choose to eat a small amount but you go back for seconds and thirds. If this is more food than your body needs, it becomes an example of portion distortion.

7 Many reasons related to marketing & media images “More is better” belief Larger restaurant portions Larger portions at home Many reasons related to marketing & media images “More is better” belief Larger restaurant portions Larger portions at home Why does portion distortion exist?

8 What happens when we have a larger portion? Research shows most people will eat more than they need when served larger portions!

9 Examples: Reasons why we eat more than we need. Habit. Feel like we need to get our money’s worth. Reluctance to waste food. It tastes good. We may not be listening to our body’s signals of hunger and satisfaction.

10 Potential Implications of Portion Distortion. 1.Nutritional a)More calories than a body needs – excess weight. b)Too much of certain nutrients (example: saturated fat) – increased risk for certain chronic diseases. 2.Financial a)Eating more than we need costs more. 3.Environmental a)Food production, transportation and packaging use earth’s resources. b)Eating more food than we need wastes resources.

11 Larger portions add up 100 extra calories per day 10 pound weight gain per year Maintaining a healthy weight is a balancing act Calories In = Calories Out Maintaining a healthy weight is a balancing act Calories In = Calories Out

12 Combating Portion Distortion Learn to recognize a reasonable portion. Take action steps to avoid eating more than your body needs. Example: Learn to listen to hunger. Stop eating when you are no longer hungry. If a portion is large (example: large cookie), share it with a friend.

13 Keep an “eye” on your food portion sizes Avoid portion distortion!

14 Source: Common Recommended Portion Sizes “Typical” American Portions ½ cup rice or pasta 1 –2 cups rice or pasta ½ oversized bagel or ½ hamburger bun 1 bagel or 1 hamburger bun 1 chicken leg and thigh¼ chicken ½ cup French friesLarge order (3/4 to 1 cup) fries ½ - 1 cup bean chiliBig bowl (2 to 3 cups) chili

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

16 Portion sizes: Cheese 1½ ounces* of natural cheese = 6 dice * Equivalent to 1 cup milk; 2 oz. processed cheese (8 dice) also are equivalent to 1 cup milk

17 Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball

18 Challenge yourself to use smaller plates at meals, counting or using measuring utensils for serving food, not eating while watching TV.

19 Portion sizes can impact how much we eat or don’t eat. Be portion wise and mindful of what you are eating.