Some slides adapted from University of Nebraska Lincoln ( How to be Pyramid Portion Savvy

Project Sponsors School District of Philadelphia Nutrition Center, Department of Bioscience & Biotechnology Drexel University USDA project funded through the Food Stamp Program Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s tool-free helpline at This institution is an equal opportunity provider and employer.

Are you portion savvy?

How big are your portions?

Portion sizes have never been bigger! Between 1977 and 1996, food portions increased for: –salty snacks, desserts, soft drinks, French fries and hamburgers Source: Division of Nutrition and Physical Activity. Research to Practice Series No. 2: Portion Size. CDC, 2006.

Why are portion sizes increasing? More people dining out Companies using larger sizes as selling points Competition among manufacturers

Bigger portions Increases intake of calories, fat and sodium Increases risk for obesity, heart disease, high blood pressure and stroke Why are larger portion sizes a problem? Encourage overeating

What exactly is a portion? Portion- amount of a food item you eat at one time –Amount served in a restaurant –Amount offered in packaged foods –Amount you choose to put on your plate

Compare the size and calorie difference of coffee… 350 calories 45 calories 20 Years Ago Today Coffee, 8 ounces (with whole milk & sugar) Mocha Coffee, 16 ounces (with steamed whole milk & mocha syrup) 305 calorie difference

20 Years Ago 5 cups Compare the size and calorie difference of popcorn… Today 11 cups 270 calories630 calories 360 calorie difference

What does a standard “portion” look like? MyPyramid gives specific guidelines about types and amounts of food Recommendations are based on a 2000 calorie diet

MyPyramid: Fruits Consume 2 cups of fresh, canned or frozen fruits per day (for a 2000 calorie diet) Equivalents to 1 cup: 1 cup 100% fruit juice 1 cup of fruit ½ cup dried fruit 1 large orange or banana

MyPyramid: Vegetables Consume 2½ cups of raw or cooked vegetables per day (for a 2000 calorie diet) Equivalents to 1 cup: 1 cup raw or cooked vegetables 1 cup vegetable juice 2 cups raw leafy greens 1 medium baked potato

MyPyramid: Milk Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products (for a 2000 calorie diet) Equivalents to 1 cup: 1 cup (8 oz) milk 1 cup yogurt 1 1/2 oz natural cheese 2 oz processed cheese 1 cup pudding made with milk

Portion sizes: Cheese 1½ ounces of natural cheese = 6 dice 2 ounces of processed cheese = 8 dice

Example: Effect of fat on calories of one (8 oz) cup of milk Fat Free 1% 2% Whole How many calories could you save by switching to a lower fat milk?

1% 100 Whole 165 = 65 Now how many would you save?

How do those 65 calories add up? If you have an extra 65 calories every day, how many pounds could you gain? 65 calories x days in 1 year = extra calories per year 1 pound = 3500 calories 23,725 calories per year  3500 calories per pound = pounds of weight gain in 1 year

MyPyramid: Grains Consume at least 6 ounce-equivalents per day of grain products (for a 2000 calorie diet) –At least half of those grains consumed should be whole grains Equivalents to 1 oz: 1 slice bread ½ cup cooked pasta, rice or cereal 1 cup ready-to-eat cereal 1 small 6-inch flour tortilla 3 cups air- popped popcorn

Portion sizes: ½ cup and 1 cup 1 cup ready-to-eat cereal = 1 baseball ½ cup cooked pasta, rice or cereal = ½ baseball

Which gives the most nutrients for the fewest calories? 2 slices whole wheat bread 1 medium croissant

MyPyramid: Meat & beans Consume at least 5½ ounce-equivalents per day (for a 2000 calorie diet) –Choose lean meat and poultry. Vary your choices – choose more fish, beans, peas, nuts and seeds. Equivalents: 1 oz. meat, poultry or fish ¼ cup cooked dry beans or peas 1 egg 1 tablespoon peanut butter ½ oz. of nuts or seeds

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

3 fried chicken wings with skin and batter 3 oz. roasted, skinless chicken breast Which gives the most nutrients for the fewest calories?

MyPyramid: Oils Consume at least 6 tsp of oils per day (for a 2000 calorie diet) –Choose heart healthy oils such as olive, canola, corn and sunflower oil –Some foods are naturally high in oils, such as nuts, olives, avocados and some fish

Portion sizes: 1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips

You can also keep an “eye” on your food portion sizes by reading the Avoid portion distortion! Nutrition Facts Label!

Reading Labels

How many calories would you consume if you eat the whole container? 500 calories How many grams of total fat? 24 grams of fat

What is the difference between a portion and a serving? Portion- amount of a food item you eat at one time –Amount served in a restaurant –Amount offered in packaged foods –Amount you choose to put on your plate Serving- a unit of measure listed on a food product’s Nutrition Facts panel. –It tells the amount of calories and other nutrients in that particular serving of food. –Examples: cup or ounce

It counts as one portion! Counts as 4 servings of grains according to MyPyramid Does this bagel count as one portion or one serving?

Questions??

Plan a menu for a day