1. A Tu Salud ¡Sí Cuenta! Educational Module
HEALTHY PORTIONS
A Tu Salud ¡Sí Cuenta! Educational Module

2. PORTIONS
To maintain a healthy weight, our bodies need to maintain a balance in what we eat and the calories we burn from exercise.
By eating too many calories each day, it causes us to gain weight. Let’s look at our bodies like a balance. The majority of people exercise much less than they need to. This is why it’s so important to mind the portions we eat because the more we eat and the less we exercise, the more weight we gain.

3. + Energy Consumed - Energy Used
BALANCE IS KEY
GAIN WEIGHT
You will gain weight when the calories you eat in food and drinks are more than those you burn or use.
+ Energy Consumed - Energy Used

4. Energy Consumed = Energy Used
BALANCE IS KEY
MAINTAIN WEIGHT
Your weight will remain the same when the calories you eat in food and drinks are equal to those you burn or use.
Energy Consumed = Energy Used

5. - Energy Consumed - Energy Used
BALANCE IS KEY
LOSE WEIGHT
You will lose weight when the calories you eat in food and drinks are less than those you burn or use.
- Energy Consumed - Energy Used

6. CALORIES IN A POUND
If you burn 3,500 calories from exercising or eliminate 3,500 calories from your diet, you lose 1 pound.
We can cut calories by cutting out 1 hamburger and some other foods, such as cokes, french fries, etc. each week.
Losing 2 pounds each week is the recommendation for healthy weight loss.
3,500 calories = 1 pound
1 – 2 pounds lost per week is considered a healthy weight loss goal
To lose 1 to 2 pounds a week we have to cut or burn 3, 500 to 7, 0000 calories a week
To find these 3,500 to 7, 000 calories it is necessary to modify the food we eat with small changes such as:
- Drink one less soda each day – or replace it with a glass of water or 100% juice
- Replace snacks with fruit
- Eat one less hamburger a week
We can also burn calories by doing physical activity.
The great thing about exercise is that exercise provides additional health benefits.

7. NUTRITION LABELS Macaroni & Cheese
#1 PORTION (Serving) – This part of the label tells us the size of the portion and how many portions are in each container. There can be more than one portion per container. The facts on the label are for one portion. Use it to compare the size of one portion with how much you eat.
#2 AMOUNT OF CALORIES This part of the label tells us how many calories are in one portion and how many calories are from fat.
#3 LIMIT THESE NUTRIENTS – total fats, saturated fats, trans fats, cholesterol, and sodium. Eating lots of these can raise your risk of heart disease, high blood pressure, and some types of cancer. Weight gain can also elevate the risk of diabetes.
#4 GET ENOUGH OF THESE NUTRIENTS--Fiber, Vitamin A, Vitamin C, Calcium, y Iron. We don’t get enough of these in our diets. We need enough of these to care for our health and reduce the risk of illnesses.
#5 FOOTNOTE The Daily Values are based on a diet of 2,000 calories. We don’t all need or eat 2,000 calories each eay. Some of us need more and others need less. The percentage of Daily Values may not be correct for you if you eat more or less than 2,000 calories each day.
#6 PERCENTAGE OF DAILY VALUE – fat, sodium, fiber, vitamins, and minerals. This part of the label tells us if a portion as a little or lot of the nutrients we need each day. Use this Quick Guide for the percentage of Daily Values. 5% or less is Low and 20% or more is High.
Macaroni & Cheese

8. CALORIES: WOMEN Level of Activity Sedentary Moderate Active Age 2-3
1,000
1,000-1,400
4-8
1,200
1,400-1,600
1,400-1,800
9-13
1,600
1,600-2,000
1,800-2,200
14-18
1,800
2,000
19-30
2,000-2,200
2,400
31-50
2,200
50+
Step 1: find your sex and age in the categories of the table
Step 2: find your level of physical activity:
Aside from your routine activities, how much time do you dedicate to moderate or vigorous activity (such as walking quickly, jogging, riding a bicycle, aerobic exercise) for the majority of the days each week?
*less than 30 minutes= SEDENTARY
30-60 minutes= MODERATE
more than 60 minutes= ACTIVE

9. CALORIES: MEN Level of Activity Sedentary Moderate Active Age 2-3
1,000
1,000-1,400
4-8
1,400
1,400-1,600
1,600-2,000
9-13
1,800
1,800-2,200
2,000-2,600
14-18
2,200
2,400-2,800
2,800-3,200
19-30
2,400
2,600-2,800
3,000
31-50
2,400-2,600
2,800-3,000
51+
2,000
2,200-2,400
Step 1: find your sex and age in the categories of the table
Step 2: find your level of physical activity:
Aside from your routine activities, how much time do you dedicate to moderate or vigorous activity (such as walking quickly, jogging, riding a bicycle, aerobic exercise) for the majority of the days each week?
*less than 30 minutes= SEDENTARY
30-60 minutes= MODERATE
more than 60 minutes= ACTIVE

10. HOW TO PORTION
Palm: 3 Ounces Fish, Chicken, Beef, Pork, Turkey, Beans, Tofu
One Cupped Hand: ½ Cup Fruit, Pasta, Rice, Bread, Cereal, Grains

11. Two Cupped Hands: 1 Cup Salad, Spinach, Vegetables, Milk, Yogurt
HOW TO PORTION
Two Cupped Hands or Two Fists: 1 Cup Salad, Spinach, Vegetables, Milk, Yogurt
Two Cupped Hands: 1 Cup Salad, Spinach, Vegetables, Milk, Yogurt

12. Top Section of Thumb: 1 Teaspoon Olive Oil, Butter, Canola Oil
HOW TO PORTION
Length & Width of Thumb: 1-2 Ounces Cheese, Dressings, Legumes (like nuts), Seeds
Top Section of Thumb: 1 Teaspoon Olive Oil, Butter, Canola Oil

13. BENEFITS Protect against obesity Improve gastrointestinal health
Lose weight, especially when combined with physical activity
Cut inches from your waist
Lower your risk of Type 2 Diabetes and other health complications
Remember that fat accumulation in the stomach is the most dangerous. Place attention that portions allow us to eat a variety of foods, not only salads. The key is moderation!

14. DID YOU KNOW?
Portions have changed a lot in the past 20 years (1990s  2010s). They are larger, with more calories and more fat.

15. PORTIONS IN 20 YEARS
1990s
2010s
Coffee with Milk & Sugar 8 ounces, 45 calories
Large Café Mocha with 2% Milk 16 ounces, 330 calories

16. PORTIONS IN 20 YEARS
1990s
2010s
Tortillas 6-inch diameter, 52 calories
Tortillas 12-inch diameter, 356 calories

17. PORTIONS IN 20 YEARS 1990s 2010s Hamburger 330 calories

18. PORTIONS IN 20 YEARS 1990s 2010s French Fries 2.4 ounces, 210 calories
Hamburger 6.9 ounces, 610 calories

19. Sandwich 10 inches, 820 calories
PORTIONS IN 20 YEARS
1990s
2010s
Sandwich 320 calories
Sandwich 10 inches, 820 calories

20. PORTIONS IN 20 YEARS
1990s
2010s
Pizza 500 calories
Pizza 850 calories

21. PORTIONS IN 20 YEARS 1990s 2010s Pasta 500 calories

22. Popcorn (Medium) 16 cups, 1,200 calories
PORTIONS IN 20 YEARS
1990s
2010s
Popcorn 5 cups, 270 calories
Popcorn (Medium) 16 cups, 1,200 calories

23. PORTIONS IN 20 YEARS
1990s
2010s
Original Coca-Cola Bottle 8 ounces, 97 calories
Coca-Cola Can 12 ounces 145 calories
Coca-Cola Bottle 20 ounces 242 calories

24. Two cupped hands or two fists (1 cup)
A HEALTHY PLATE
Ingredients
Vegetables 1 cup
Meat or Protein 3 ounces
Grains ½ cup
GRAINS
One cupped hand (1/2 cup)
MEAT OR PROTEIN
Palm (3 ounces)
VEGETABLES
Two cupped hands or two fists (1 cup)
½ of your plate should be vegetables with lots of color, like broccoli, tomatoes, or carrots.
¼ of your plate should contain grains, like rice or noodles.
¼ of your plate should contain proteins with little fat, like fish or chicken.

25. HEALTHY PLATES
With more color on your plate, you have less calories and more nutrients.

26. NO SECONDS
Fill your plate only once. Don’t go back for a second serving.

27. EAT MORE! FRUITS & VEGETABLES
Eat more fruits and vegtables with your meals.

28. When eating at home, choose smaller plates, bowls, and cups.
TIPS & TRICKS
When eating at home, choose smaller plates, bowls, and cups.
Smaller containers deceive us and make us think that we’re fuller than if we were to eat from larger containers. Avoid going for a second serving as well.

29. When eating out, pick small.
TIPS & TRICKS
When eating out, pick small.
Pay attention to serving size and serving shapes. Instead of ordering the dinner portion, ask for the lunch portion.

30. When shopping, buy small.
TIPS & TRICKS
When shopping, buy small.
Pay attention to the package size of the food you’re buying. Buy small to help decrease your consumption.

31. Keep foods at home out of sight and inconvenient.
TIPS & TRICKS
Keep foods at home out of sight and inconvenient.
Store food to places where you can’t easily see them or away from the desk you are working.

32. Track what you’re eating.
TIPS & TRICKS
Track what you’re eating.
Know what you’re eating and track what you’re eating. There are smartphone applications, such as “My Fitness Pal,” that can help you do this.

33. Each time I get home from work, I am so hungry and tend to overeat.
TAKE CONTROL!
Scenario:
Each time I get home from work, I am so hungry and tend to overeat.
Take control! When you get home from work eat a healthy snack and pause for a few moments. After you aren’t as hungry return to the kitchen and make dinner. Remember the portions (half the plate full of vegetables, ¼ of the plate with meat, and ¼ of the plate with grains).

34. JoAnna Cervantes, Role Model

35. Start today because Your Health Matters!
NEXT STEP
Start today because Your Health Matters!

36. THE PLAN
Disadvantages
Advantages

37. THE PLAN
On a scale of 1-10, how confident are you that you can eat healthy portions daily? 1 2 3 4 5 6 7 8 9 10
Less Important
Very Important

38. MAKE A PLAN Setting goals is the key to success.
Write in sensible, clear and possible to manage goals.
What part of your plate is vegetables?
_____________________________________________________
How do you remember the portions?
When will you start eating healthy portions?

39. REFERENCES U.S. Food and Drug Administration www.fda.gov
U.S. Department of Agriculture
Tu Salud ¡Sí Cuenta!
“Food Psychology: Why we eat more than we think” Jim Painter, PhD, RD