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How Have Food Portions Changed in 20 Years?

How Have Food Portions Changed in 20 Years?. National Heart, Lung, and Blood Institute Obesity Education Initiative. Or Does the Size of Our Food. Really Matter?. Double the Size, Double the Calories. Could You Eat This 1,000 Calorie Burger for Dinner?.

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How Have Food Portions Changed in 20 Years?

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  1. How Have Food Portions Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative

  2. Or Does the Size of Our Food Really Matter?

  3. Double the Size, Double the Calories Could You Eat This 1,000 Calorie Burger for Dinner?

  4. Restaurants have distorted our sense of size 3 Cups of Spaghetti Noodles is 600 Calories!

  5. One Cup, 200 Calories, is the Right Size, But We Wouldn’t Feel Like We Got Our Money’s Worth

  6. Bigger Portions Make Us Feel We’re Getting Our Money’s Worth

  7. But Makes Us Eat More Than We Need

  8. When We Eat More Than We Need We GAIN Weight

  9. How Have Our Portion Sizes Changed in 20 Years? 20 Years Ago Today 270 calories 5 cups 630 calories 15 cups Calorie Difference: 360 calories

  10. BAGEL 20 Years Ago Today 140 calories 3-inch diameter One serving 350 calories 6-inch diameter Two servings Calorie Difference: 210 calories

  11. CHEESEBURGER Today 20 Years Ago 333 calories 3 ounce beef patty Bun with mustard and ketchup 590 calories 4 ounce beef patty Bun with Special Sauce and Cheese Calorie Difference: 257 calories

  12. FRENCH FRIES 20 Years Ago Today 210 Calories 3 ounces 610 Calories 7 ounces Calorie Difference: 400 Calories

  13. SODA IN A CUP Today 20 Years Ago 8 ounces 100 calories 48 ounces 820 calories Calorie Difference: 720 calories

  14. ICE CREAM Today 20 Years Ago 3 ounces ice cream and cone 1 scoop 320 calories 8 ounces ice cream 4 scoops 820 calories Calorie Difference: 500 calories

  15. CHICKEN Today Today 20 Years Ago 20 Years Ago 3 ounces chicken breast , baked 320 calories 6 ounces leg and thigh, fried 820 calories Calorie Difference: 500 calories Calorie Difference: 500 calories

  16. BOWL OF CEREAL Today 20 Years Ago 1 cup whole grain cereal with 1/2 cup milk 245 calories 2 cups sweetened cereal with 1 ½ cups milk and extra sugar 420 calories Calorie Difference: 175 calories

  17. COOKIES Today 20 Years Ago 2 cookies 8 inch diameter 320 calories 2 cookies 2 inch diameter 96 calories 224 Calorie Difference: 500 calories

  18. POTATOES Today 20 Years Ago Loaded large baked potato with sour cream, butter , cheese and bacon bits 620 calories 3 ounces baked potato with butter 185 calories Calorie Difference: 435 calories

  19. STEAK Today 20 Years Ago 3 ounces sirloin 320 calories 14 ounce T-Bone 820 calories Calorie Difference: 500 calories

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

  21. SODA 20 Years Ago Today 100 Calories 8 ounces 250 Calories 20 ounces Calorie Difference: 150 Calories

  22. TURKEY SANDWICH 20 Years Ago Today 820 calories 1 large roll, 8 ounces of turkey, cheese, lettuce, tomato and special sauce. 320 calories 2 slices of bread, 3 ounces of sliced turkey, lettuce, tomato and mayonnaise Calorie Difference: 500 calories

  23. TACOS Today 20 Years Ago Two corn shells with 3 ounces of seasoned ground beef, tomato, lettuce 1 ½ ounces cheese 320 calories Loaded taco with on bread shell, 6 ounces ground seasoned beef, sour cream, 4 ounces cheese, tomato and lettuce 850 calories Calorie Difference: 630 calories

  24. PIZZA Today 20 Years Ago Two large slices, 3 ounces pepperoni, 3 ounces cheese, crust 540 calories 320 calories Calorie Difference: 220 calories

  25. How Can You Fight Portion Distortion?

  26. Eat From MyPyramid MyPyramid tells us how many servings of each type of food we need every day

  27. Plan Your Meals Around Vegetables You’ll Eat More Nutrients and Less Fat

  28. Fill Half Your Plate With Vegetables Let Meats Be the Side Dish

  29. Use Smaller Plates Your Brain Thinks There is More Food On a Smaller Plate

  30. Eat Slowly This gives your brain time to say “Whoa, You’re Full!

  31. Know Portion Sizes Practice until you can tell its right

  32. Macaroni and Cheese Read Food Labels 500 Calories If You Eat the Whole Box, That’s Twice the Calories!

  33. Beware of Extra Calories

  34. Plan Meals

  35. Use Fats and Sugars Sparingly No more than 2 tablespoons of mayonnaise, salad dressing or butter a day

  36. What Does a Serving Size Look Like?

  37. A Serving of Meat 3 ounces of cooked meat, poultry, fish or beans or the size of a deck of cards or The palm of your hand

  38. A Serving of Fruits or Vegetables ½ cup or the size of the palm of your hand

  39. A Serving of Bread The size of a CD case

  40. A Serving of Milk 8 ounces or one cup of milk or yogurt

  41. A Serving of Cheese 1 ½ ounces or six small dice or the size of your thumb

  42. A Serving of Peanut Butter The size of a golf ball

  43. A Serving of Fruit The size of your fist, or a baseball

  44. How big is the food you eat every day?

  45. Brought to You By: Virginia’s Family Nutrition Education Program, SNAP-Ed

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