1. Portion Control Karen Mason University of Kentucky Cooperative Extension Service, Author Revision by Jackie Walters, MBA, R.D., L.D. and Louise Moore, MS Jackie Walters, Presenter

2. Portion Patrol What is a healthy diet? Proper serving sizes Portion sizes today Tips for controlling portions

3. Why should I eat healthy? A healthy diet can reduce the risk for many chronic diseases, such as obesity, high blood pressure, and high blood cholesterol. Foods provide 50+ nutrients we need for growth, repair, and maintenance of good health

5. What are proper portions? (based on 2000 calorie diet) Grains Group- 6 ounces per day. 1 ounce equals: –slice of bread; –1 cup of ready-to-eat cereal –½ cup cooked cereal, rice, or pasta Vegetable and Fruit Groups-2 ½ cups per day –1 cup of raw or cooked vegetables  2 cups of leafy vegetables –¾ cup of fruit juice or 1 cup fruit –1 medium apple, banana, orange, or pear

6. Proper portions ( based on 2000 calorie diet) Milk Group- 3 cups per day –1 cup of milk or yogurt –1½ ounces of cheese –2 ounces of processed cheese Meat and Beans Group- 5.5 ounces per day 1 ounce equals: –1 Tbls. peanut butter –¼ cup of cooked dry beans –½ ounce of nuts –1 egg –1 ounce of lean meat, poultry or fish

7. Purpose of portion sizes? Common language Easy way of expressing nutritional information, like calories, fat, cholesterol, protein, vitamins, and minerals

8. Are we eating too much? 61% of Americans are either overweight or obese Table-service restaurants now serve from 12- inch plates rather than the standard 10-in plates Americans eat 148 more calories per day compared to 10 years ago, and the % of fat/diet is down from 40% to 33% 62% of Americans are unaware the portion sizes have increased in the last 10 years

9. Beware of Larger Sizes (comparison of portion sizes 10 years ago) FoodThenNow French fries2 oz>4 oz Deli bagel2 oz4-7 oz Muffin2 oz6-8 oz Soda6 ½ oz12-20 oz Chips½ - 1 oz 2-4 oz Candy bar1 ½ oz2-4 oz

10. Would you like to super size? “value meals”, “combo meals”, and “super sizing” are used for profit by the food companies When people are served more food, they eat more food For a small price, you get more calories and saturated fat

11. Bigger is rarely better when it comes to food SmallMediumLargeSuper $1.03$1.50$1.67$1.90 210 cal450 cal540 cal610 cal

12. Now that’s a value! McDonald’s Quarter 530 calories Pounder w/Cheese13 g saturated fat Quarter Pounder w/Cheese1190 calories Extra Value Meal17 g saturated fat Wendy’s Classic Double 760 calories w/Cheese19 g saturated fat Classic Double w/Cheese1360 calories Combo Meal26 g saturated fat $2.00

13. Tips for Controlling Portions At home: –Measure out single servings to know what they look like –Avoid serving food “family style” and do no go back for seconds –Try using a smaller plate for you meal –Never eat out of a bag or a carton

14. Tips for Controlling Portions Eating out: –Ask for half or smaller portions –Ask for salad dressing to be served “on the side” –Order from the menu rather than the “all-you- can-eat” buffet –Know how much is an appropriate portion and set the rest aside to take home –If you order dessert, share

15. Take control of your diet To do: Choose a variety of foods Know your serving sizes Meal planning Add high fiber foods to your diet To avoid: Thinking “low-fat” means low calorie Thinking there are “good” or “bad” foods