Portion Sizing How big is your portion? Cara Karner MS, RD, LD, CDE Catherine Robinson MS, RD, LD, CDE

Outline Weight Trends- then vs. now Portion Sizes- then vs. now Increased calorie intake = weight gain How to avoid weight gain Ways to decrease intake 100 calories at a time Nutrient dense vs. “empty” food Summary

Weight Trends- Then vs. Now NHanes Study Results: From the US had a relatively stable weight showed an ~8% weight gain weight gain in women 2.1% (insignificant) men 4.7% (significant) Flegal, Katherine M, Carroll, Margaret D, et al. “Prevalence and Trends in Obesity Among US Adults, ” JAMA 2010:303(3)

Weight Concerns Why have we gained weight? Increase portion size of food Increased accessibility to food More sedentary lifestyle More energy in vs. exerting energy out Inappropriate weight gain increases risk of developing- Hypertension, Diabetes, hyperlipidemia, sleep apnea, and certain cancers.

Why have we had such an increase in weight over the last 30 years? The caloric intake and portion size of our foods has tripled in the past 30 years Our access to high calorie high fat foods is much higher than it was We are more sedentary than we used to be Includes introduction of computer/tv

Portion Sizes- Then vs. Now In the next few slides you will see an increase in serving size of the foods we eat You will also see a difference in the calorie levels then vs. now

Portion Sizes- Then vs. Now

How do we prevent weight gain? Decrease our portion size of high fat/high sugar foods Increase energy expenditure (exercise more) Less energy in and more energy out Weight Maintenance Energy in Energy out Weight Loss Less energy in More energy out

How do we put this together? To lose 1 pound per week you must have 500 calories less per day. Most of the food items we just looked at had between calorie difference If we start choosing smaller portions of high caloric foods we will decrease our caloric intake, which lends to weight loss.

Examples of different portion sizes

Burning up calories One way to lose weight is to cut calories The other way is to burn the food off we eat through exercise We recommend doing both for healthy weight loss The next slide will show us what it take to burn off ~ 500 calories

Ways to decrease our intake 100 calories at a time We can easily have 100 calories extra per day without realizing it. Just by decreasing our portion size by 100 calories per day we could lose up to 10 pounds per year.

Example of 100 calories 10 large jelly beans (1 ounce) 10 jelly beans

25 pieces = 100 calories 25

Save calories by switching to a lower fat milk with fewer extra calories! Whole 165 calories 165 calories Calories saved: 2% 125 calories 125 calories 40 1% 100 calories 100 calories 65 Fat Free 85 calories 80

Calorie comparison: Beverages 1 cup (8 oz.) unless noted otherwise Fat-free milk 100% Orange Juice Fruit punch Cola, 12 oz. Latte (made with syrup, whole milk) 12 oz.* *Latte calories can vary quite a bit. Extra calories

Think before you drink How many extra calories are YOU sipping?

Calorie comparison: 3 oz. cooked beef Beef sausage Extra lean ground beef (95% lean) Approximate calories Extra caloriesTotal calories

Nutrient Dense Food vs. “Empty calorie” Food As Americans we tend to consume high calorie high fat foods that do not contain a lot of nutrients (empty calorie foods) Per Wikipedia- “According to the Dietary Guidelines for Americans 2005, nutrient- dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories.”

Examples of Nutrient Dense Foods vs. Empty Calories Empty Calories Soda Candy Sugar Sweet tea Alcohol Nutrient Dense Foods Fruits Vegetables Eggs Meat Cheese

Which is most nutrient-dense (most nutrients for fewest calories)? 2 slices whole wheat bread 1 medium croissant

140 calories 230 calories Most Nutrient Dense

3 fried chicken wings with skin and batter 3 oz. roasted, skinless chicken breast Which is most nutrient-dense (most nutrients for fewest calories)?

475 calories 140 calories Most Nutrient Dense

Average calories … 150 calories/ 12 oz. 460 calories/ medium order 240 calories/ medium glazed doughnut 200 calories/ 1.5 oz

Summary Try and eat more nutrient dense foods vs. empty calorie foods By decreasing our portion size and calorie intake 100 calories per day = lose 10 pounds a year Energy in vs. Energy out Portion size Trends Weight Trends

THANK YOU!! THE END