1. © Learning ZoneXpress Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hp2010.nhlbihin.net/portion/

2. © Learning ZoneXpress Fast food value meals Platter size dinner plates Larger cup holders in cars Jumbo muffin tins and pizza pans Yields in cookbook recipes Portion Sizes Larger Than Ever

3. © Learning ZoneXpress Large Portions Add Up to Extra Pounds 100 extra calories per day 10 pound weight gain per year = Maintaining a healthy weight is a balancing act Energy balance: Calories in = Calories out

4. © Learning ZoneXpress Overweight and Obesity More than 120 million Americans are either overweight or obese Rates rising since the 1970s Result from an energy imbalance

5. © Learning ZoneXpress Portion vs. Serving Size Portion: –Amount of food you choose to eat Serving: –Measured amount of food or drink

6. © Learning ZoneXpress Bagel Calorie difference: 210 25 years ago: – 140 calories – 2 inch diameter Today: – 350 calories – 6 inch diameter

7. © Learning ZoneXpress Blueberry Muffin Calorie difference: 290 25 years ago: – 210 calories – 1.5 ounces Today: – 500 calories – 4 ounces

8. © Learning ZoneXpress Cheeseburger Calorie difference: 260 25 years ago: – 330 calories – 4.5 ounces Today: – 590 calories – 9.5 ounces

9. © Learning ZoneXpress French Fries Calorie difference: 400 25 years ago: – 210 calories – 2.4 ounces Today: – 610 calories – 6.9 ounces

10. © Learning ZoneXpress Soda Calorie difference: 165 25 years ago: – 85 calories – 6.5 ounces Today: – 250 calories – 20 ounces

11. © Learning ZoneXpress Pepperoni Pizza Calorie difference: 350 25 years ago: – 500 calories – 8 ounces Today: – 850 calories – 11.5 ounces

12. © Learning ZoneXpress Chocolate Chip Cookie Calorie difference: 220 25 years ago: – 55 calories – 1.5 inch diameter Today: – 275 calories – 3.5 inch diameter

13. © Learning ZoneXpress Popcorn Calorie difference: 380 25 years ago: – 270 calories – 5 cups Today: – 650 calories – 11 ounces

14. © Learning ZoneXpress Coffee Calorie difference: 305 25 years ago (whole milk & sugar): – 45 calories – 8 ounces Today (steamed whole milk & mocha syrup): – 350 calories – 16 ounces

15. © Learning ZoneXpress Take Control of Your Portions When you’re at home: – Use a smaller plate – Skip second helpings – Repackage supersize bags When you’re out to eat: – Share your meal – Take half your meal home – Order water or limit yourself to one soft drink

16. © Learning ZoneXpress Copyright 2008 Learning ZoneXpress 888.455.7003 www.workhealthyxpress.com

17. © Learning ZoneXpress Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative

18. © Learning ZoneXpress CHICKEN CAESAR SALAD 20 Years AgoToday 390 calories 1 ½ cups How many calories are in today’s chicken Caesar salad?

19. © Learning ZoneXpress CHICKEN CAESAR SALAD 20 Years AgoToday 390 calories 1 ½ cups 790 calories 3 ½ cups Calorie Difference: 400 calories

20. © Learning ZoneXpress How long will you have to walk the dog in order to burn those extra 400 calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

21. © Learning ZoneXpress If you walk the dog for 1 hour and 20 minutes, you will burn approximately 400 calories.* *Based on 160-pound person Calories In = Calories Out

22. © Learning ZoneXpress CHEESECAKE 20 Years AgoToday 260 calories 3 ounces How many calories are in today’s large portion of cheesecake?

23. © Learning ZoneXpress CHEESECAKE 20 Years AgoToday 260 calories 3 ounces 640 calories 7 ounces Calorie Difference: 380 calories

24. © Learning ZoneXpress How long will you have to play tennis in order to burn those extra 380 calories?* *Based on 130-pound person

25. © Learning ZoneXpress *Based on 130-pound person If you play tennis for 55 minutes you will burn approximately 380 calories.* Calories In = Calories Out

26. © Learning ZoneXpress CHICKEN STIR FRY 20 Years Ago Today 435 calories 2 cups How many calories are in today’s chicken stir fry?

27. © Learning ZoneXpress CHICKEN STIR FRY 20 Years Ago Today 435 calories 2 cups 865 calories 4 ½ cups Calorie Difference: 430 calories

28. © Learning ZoneXpress How long will you have to do aerobic dance to burn those extra 430 calories?* *Based on 130-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

29. © Learning ZoneXpress *Based on 130-pound person If you do aerobic dance for 1 hour and 5 minutes you will burn approximately 430 calories.* Calories In = Calories Out

30. © Learning ZoneXpress SPAGHETTI AND MEATBALLS 20 Years AgoToday 500 calories 1 cup spaghetti with sauce and 3 small meatballs How many calories do you think are in today's portion of spaghetti and meatballs?

31. © Learning ZoneXpress Calorie Difference: 525 calories 1,025 calories 2 cups of pasta with sauce and 3 large meatballs 20 Years AgoToday 500 calories 1 cup spaghetti with sauce and 3 small meatballs SPAGHETTI AND MEATBALLS

32. © Learning ZoneXpress How long will you have to houseclean in order to burn the extra 525 calories?* *Based on 130-pound person

33. © Learning ZoneXpress *Based on 130-pound person If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.* Calories In = Calories Out

34. © Learning ZoneXpress 320 caloriesHow many calories are in today’s turkey sandwich? TURKEY SANDWICH 20 Years AgoToday

35. © Learning ZoneXpress Calorie Difference: 500 calories 820 calories320 calories TURKEY SANDWICH 20 Years AgoToday

36. © Learning ZoneXpress How long will you have to ride a bike in order to burn those extra calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

37. © Learning ZoneXpress *Based on 160-pound person If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories.* Calories In = Calories Out

38. © Learning ZoneXpress Thank you for participating in Portion Distortion ! For more information about Maintaining a Healthy Weight visit www.nhlbi.nih.gov