How food portion sizes have changed in 20

How food portion sizes have changed in 20 years. 1 Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http: //hin. nhlbi. nih. gov/portion Creeping portion distortion

Bagel Today 20 Years Ago 3 -inch diameter 140 calories 6 -inch diameter 350 calories Guess the calorie difference! 210 calories! 2

Larger portions add up 100 extra calories per day 10 pound weight gain per year Maintaining a healthy weight is a balancing act 3 Calories In = Calories Out

Increased size: 210 MORE calories How long would you have to rake leaves to burn about 210 calories*? 50 minutes *Based on 130 -pound person 4

Cheeseburger 20 Years Ago 333 calories Today 590 calories Guess the calorie difference! 257 calories! 5

Increased size: 257 MORE calories How long would you have to lift weights to burn about 257 calories*? 1 hour and 30 minutes *Based on 130 -pound person 6

Spaghetti and Meatballs 20 Years Ago Today 2 c. spaghetti with sauce & 3 large meatballs 1 c. spaghetti with sauce & 3 small meatballs 500 calories 1, 025 calories Guess the calorie difference! 525 calories! 7

Increased size: 525 MORE calories How long would you have to clean house to burn about 525 calories*? 2 hours and 35 minutes *Based on 130 -pound person 8

French Fries 20 Years Ago Today 6. 9 ounces 2. 4 ounces 210 calories 610 calories Guess the calorie difference! 400 calories! 9

Increased size: 400 MORE calories How long would you have to walk leisurely to burn approximately 400 calories*? 1 hour and 10 minutes *Based on 160 -pound person 10

Soda 20 Years Ago Today 6. 5 ounces 20 ounces 85 calories 250 calories Guess the calorie difference! 165 calories! 11

Increased size: 165 MORE calories How long would you have to garden to burn about 165 calories*? 35 minutes *Based on 160 -pound person 12

Coffee 20 Years Ago Coffee, 8 ounces (with whole milk & sugar) 45 calories Today Mocha coffee, 16 ounces (with steamed whole milk & mocha syrup) 350 calories Guess the calorie difference! 305 calories! 13

Increased size: 305 MORE calories How long would you have to walk to burn about 305 calories*? 1 hour and 20 minutes *Based on 130 -pound person 14

Muffin 20 Years Ago Today 1. 5 ounces 4 ounces 210 calories 500 calories Guess the calorie difference! 290 calories! 15

Increased size: 290 MORE calories How long would you have to vacuum to burn about 290 calories*? 1 hour and 30 minutes *Based on 130 -pound person 16

Pepperoni Pizza 20 Years Ago 500 calories Today 850 calories Guess the calorie difference! 350 calories! 17

Increased size: 350 MORE calories How long would you have to golf – walking and carrying clubs – to burn about 350 calories*? 1 hour *Based on 160 -pound person 18

Popcorn 20 Years Ago Today 5 cups 11 cups 270 calories 630 calories Guess the calorie difference! 360 calories! 19

Increased size: 360 MORE calories How long would you have to do water aerobics to burn about 360 calories*? 1 hour and 10 minutes *Based on 160 -pound person 20

Chocolate chip cookie 20 Years Ago Today 3. 5 inch diameter 1. 5 inch diameter 55 calories 275 calories Guess the calorie difference! 220 calories! 21

Increased size: 220 MORE calories How long would you have to wash the car to burn about 220 calories*? 1 hour and 15 minutes *Based on 130 -pound person 22

tion por oid ion! Av tort dis Keep an “eye” on your food portion sizes 23

Portion sizes: Cheese 1½ ounces* of natural cheese = 6 dice *Equivalent to 1 cup milk; 2 oz. processed cheese (8 dice) also are equivalent to 1 cup milk 24

Portion sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards 25

Portion sizes: ½ and 1 cup = 1 baseball ½ cup = ½ baseball 26

Portion sizes: 1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips 27

A final word on portion control “Never eat more than you can lift. ” ~Miss Piggy 28