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Portion Distortion

sharis avatar
sharis
17 diapositives · 360 Views · Jul 09, 2014

Portion distortion and how food portion sizes have changed over time. It highlights calorie differences in common foods such as bagels, cheeseburgers, and spaghetti, emphasizing the importance of being conscious about serving sizes. Tips for controlling portion sizes at home and while dining out are provided, alongside visual comparisons of appropriate serving sizes for various food groups. This comprehensive overview encourages mindful eating habits to promote better health and well-being.

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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.