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  1. Portion Distortion Brittany Haynes November 23, 2011

  2. Bagel Then Now 140 calories 350 calories 3-inch diameter 6-inch diameter Difference: 210 calories

  3. Cheeseburger Then Now 333 calories 590 calories Difference: 257 calories

  4. Spaghetti and Meatballs Then Now 500 calories 1,025calories 1 cup pasta with sauce 2 cups pasta with sauce and 3 small meatballs and 3 large meatballs Difference: 525 calories

  5. French Fries Then Now 210 calories 610 calories 2.4 oz 6.9 oz Difference: 400 calories

  6. Soda Then Now 85 calories 250 calories 6.5 oz 20 oz Difference: 165 calories

  7. Oneserving looks like… Grains • Fist = 1 cup cereal flakes • CD = 1 pancake • ½ baseball = ½ cup cooked rice, pasta, or potato • Cassette tape = 1 slice bread • Bar of soap = piece of cornbread

  8. 1 serving looks like… Vegetables and fruit • Baseball = 1 cup salad greens • Fist = 1 baked potato • Baseball = 1 medium fruit • ½ baseball = ½ cup fresh fruit • Large egg = ¼ cup or raisins

  9. 1 serving looks like… Meat and Alternatives • Deck of cards = 3 oz meat, fish, and poultry • Checkbook = 3 oz grilled/baked fish • Ping pong ball = 2 Tbsp peanut butter

  10. 1 serving looks like… Dairy and Cheese • 4 stacked dice = 1 ½ oz cheese (2 cheese slices) • ½ baseball = ½ cup ice cream Fat • Tip of thumb = 1 tsp margarine or spreads

  11. Food Labels

  12. Controlling Portion Sizes Tips for eating out: • Order the regular or child-size portion. • Order an appetizer instead of a meal. • Split your order. Share with a friend or take half home for later. • Order a dessert with enough forks for everyone. • Be aware of the size of bagels, muffins, croissants, and biscuits.

  13. Controlling Portion Sizes Tips for eating at home: • Use lunch-size plate for dinner • Move meat from center of plate and pile on the veggies • Serve plates directly from stove. Don’t put serving dishes on table. • Try pre-packaged frozen dinner • Snack: Take portion and put container away

  14. My Plate • Make half your plate fruits and vegetables • Make at least half your grains whole grains • Switch to fat-free or low-fat (1%) milk.

  15. Last thought… Commonly over-portioned foods: • Meat • Salad dressing • Pasta • Popcorn • Sandwiches (meat, condiments) • Coffee

  16. Questions

  17. References • Portions Distortion. National Heart, Lung, and Blood Institute website. Available at: http://hp2010.nhlbihin.net/oei_ss/PD1/download/pdf/PDI.pdf. Accessed: November 18, 2011. • Serving Size Card. National Heart, Lung, and Blood Institute website. Available at: http://hp2010.nhlbihin.net/portion/servingcard7.pdf . Accessed November 18, 2011. • Tips to Tame Your Appetite and Portion Sizes. American Dietetic Association website. Available at: http://www.eatright.org/Public/content.aspx?id=6442462675. Accessed November 18, 2011. • Avoid Portion Distortion. WebMD website. Available at: http://www.webmd.com/a-to-z-guides/features/avoid-portion-distortion. Accessed November 18, 2011.