Portion Distortion Sponsored by Which Plate Did

Portion Distortion Sponsored by:

Which Plate Did You Choose?

Look at Your Plate as a Pie Chart… • Please draw on your plate the amount of each food group you would eat: • Protein • Vegetables • Complex Carbohydrates

Look at Your Plate as a Pie Chart… • Surgical Patients: • • • Vegetables: ¼ to ½ Protein: ½ Complex Carbs: 1/8 to ¼ • Use a smaller plate if portion size is difficult for you • Non-Surgical Patients • • • Vegetables: 2/3 to 1/2 Protein: 1/6 to 1/4 Complex Carbs: 1/6 to 1/4 • Use a smaller plate if portion size is difficult for you

Portion Distortion Quiz “Put on your thinking caps!” Portions acquired from: The National Heart, Lung, and Blood Institute; a division of the National Institute of Health

Serving of Almonds… Bag A, Bag B, or Bag C ? ? ?

Let’s Get Nuts About Nuts • Almonds, Dry Roasted, No Salt Added • • 1 Serving = 1 oz 24 -28 medium kernels • • • 169 Calories 15 g Fat 5. 5 g Carbohydrates 3. 3 g Fiber 1. 4 g Sugar 6. 3 g Protein

Bagel 20 Years Ago 140 calories 3 -inch diameter Today How many calories are in this bagel?

Bagel 20 Years Ago 140 calories 3 -inch diameter Today 350 calories 6 -inch diameter Calorie Difference: 210 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to rake leaves in order to burn the extra 210 calories? * *Based on 130 -pound person

Calories In = Calories Out If you rake the leaves for 50 minutes you will burn the extra 210 calories. * *Based on 130 -pound person

Cheeseburger 20 Years Ago 333 calories Today How many calories are in today’s cheeseburger?

Cheeseburger 20 Years Ago Today 333 calories 590 calories Calorie Difference: 257 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calories? * *Based on 130 -pound person

Calories In = Calories Out If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories. * *Based on 130 -pound person

Spaghetti and Meatballs 20 Years Ago 500 calories 1 cup spaghetti with sauce and 3 small meatballs Today How many calories do you think are in today's portion of spaghetti and meatballs?

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

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to houseclean in order to burn the extra 525 calories? * *Based on 130 -pound person

Calories In = Calories Out If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories. * *Based on 130 -pound person

French Fries 20 Years Ago Today 210 Calories 2. 4 ounces How many calories are in today’s portion of fries?

French Fries 20 Years Ago 210 Calories 2. 4 ounces Calorie Difference: 400 Calories Today 610 Calories 6. 9 ounces

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to walk leisurely in order to burn those extra 400 calories? * *Based on 160 -pound person

Calories In = Calories Out If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories. * *Based on 160 -pound person

Soda 20 Years Ago 85 Calories 6. 5 ounces Today How many calories are in today’s portion?

Soda 20 Years Ago 85 Calories 6. 5 ounces Today 250 Calories 20 ounces Calorie Difference: 165 Calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to work in the garden to burn those extra calories? * *Based on 160 -pound person

Calories In = Calories Out If you work in the garden for 35 minutes, you will burn approximately 165 calories. * *Based on 160 -pound person

Turkey Sandwich 20 Years Ago Today 320 calories How many calories are in today’s turkey sandwich?

Turkey Sandwich 20 Years Ago Today 320 calories 820 calories Calorie Difference: 500 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to ride a bike in order to burn those extra calories? * *Based on 160 -pound person

Calories In = Calories Out If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories. * *Based on 160 -pound person

Coffee 20 Years Ago Today Coffee (with whole milk and sugar) Mocha Coffee (with steamed whole milk and mocha syrup) 45 calories 8 ounces How many calories are in today's coffee?

Coffee 20 Years Ago Today Coffee (with whole milk and sugar) Mocha Coffee (with steamed whole milk and mocha syrup) 45 calories 8 ounces 350 calories 16 ounces Calorie Difference: 305 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to walk in order to burn those extra 305 calories? * *Based on 130 -pound person

Calories In = Calories Out If you walk 1 hour and 20 minutes, you will burn approximately 305 calories. * *Based on 130 -pound person

Muffin 20 Years Ago 210 calories 1. 5 ounces Today How many calories are in today’s muffin?

Muffin 20 Years Ago 210 calories 1. 5 ounces Today 500 calories 4 ounces Calorie Difference: 290 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to vacuum in order to burn those extra 290 calories? * *Based on 130 -pound person

Calories In = Calories Out If you vacuum for 1 hour and 30 minutes you will burn approximately 290 calories. * *Based on 130 -pound person

Pepperoni Pizza 20 Years Ago 500 calories Today How many calories are in two large slices of today’s pizza?

Pepperoni Pizza 20 Years Ago 500 calories Today 850 calories Calorie Difference: 350 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to play golf (while walking and carrying your clubs) in order to burn those extra 350 calories? * *Based on 160 -pound person

Calories In = Calories Out If you play golf (while walking and carrying your clubs) for 1 hour you will burn approximately 350 calories. * *Based on 160 -pound person

Chicken Caesar Salad 20 Years Ago 390 calories 1 ½ cups Today How many calories are in today’s chicken Caesar salad?

Chicken Caesar Salad 20 Years Ago 390 calories 1 ½ cups Today 790 calories 3 ½ cups Calorie Difference: 400 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to walk the dog in order to burn those extra 400 calories? * *Based on 160 -pound person

Calories In = Calories Out If you walk the dog for 1 hour and 20 minutes, you will burn approximately 400 calories. * *Based on 160 -pound person

Popcorn 20 Years Ago 270 calories 5 cups Today How many calories are in today’s large popcorn?

Popcorn 20 Years Ago Today 270 calories 5 cups 630 calories 11 cups Calorie Difference: 360 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to do water aerobics in order to burn the extra 360 calories? * *Based on 160 -pound person

Calories In = Calories Out If you do water aerobics for 1 hour and 15 minutes you will burn approximately 360 calories. * *Based on 160 -pound person

Cheesecake 20 Years Ago 260 calories 3 ounces Today How many calories are in today’s large portion of cheesecake?

Cheesecake 20 Years Ago 260 calories 3 ounces Today 640 calories 7 ounces Calorie Difference: 380 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to play tennis in order to burn those extra 380 calories? * *Based on 130 -pound person

Calories In = Calories Out If you play tennis for 55 minutes you will burn approximately 380 calories. * *Based on 130 -pound person

Chocolate Chip Cookie 20 Years Ago 55 calories 1. 5 inch diameter Today How many calories are in today’s large cookie?

Chocolate Chip Cookie 20 Years Ago 55 calories 1. 5 inch diameter Today 275 calories 3. 5 inch diameter Calorie Difference: 220 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to wash the car to burn those extra 220 calories? * *Based on 130 -pound person

Calories In = Calories Out If you wash the car for 1 hour and 15 minutes you will burn approximately 220 calories. * *Based on 130 -pound person

Chicken Stir Fry 20 Years Ago 435 calories 2 cups Today How many calories are in today’s chicken stir fry?

Chicken Stir Fry 20 Years Ago 435 calories 2 cups Today 865 calories 4 ½ cups Calorie Difference: 430 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to do aerobic dance to burn those extra 430 calories? * *Based on 130 -pound person

Calories In = Calories Out If you do aerobic dance for 1 hour and 5 minutes you will burn approximately 430 calories. * *Based on 130 -pound person

What Is Being Served These Days? • Most meals eaten out these days are often enough for two or sometimes even three

What Is Wrong With This Picture? • As we age, our metabolism slows, often as well as their energy expenditure • This means that you should try to consume less than you did when you were younger • However, if you eat out often, you may be consuming more than you need • A result of this process is often weight gain which can lead to an increased risk of many diseases

What Can You Do About This? • Split a meal with someone • Box up half of meal as soon as it comes to the table for a later meal • Order less – such as an appetizer as your entrée

What Can You Do About This? • When eating out… • Choose a regular hamburger – save ~ 150 calories • Have the small fries – save ~ 300 calories • Order the fruit or veggie sub for fries – save ~ 500 calories • Order water – save ~ 150 -300 calories

What Can You Do About This? • When eating at home… • Don’t eat from the bag – portion it out • Buy single portions of snack foods • Use half the amount you usually do of condiments (sour cream, butter, mayo, cheese, cream cheese)

What Is A Normal Portion Size? • There are several ways to determine correct portion sizes: • Use other objects to judge the correct size • Learn the correct portion size and measure it out each meal

Objects – Grain Products • Fist = 1 cup of cereal flakes • CD = 1 pancake or slice of bread • ½ Baseball = ½ cup cooked rice, pasta, or potato • Tennis ball = 1 cup cooked rice or pasta • Bar of Soap = 1 piece of cornbread • Computer mouse = 1 small baked potato • Cupped hand = about 1 -2 oz of pretzels • Hockey puck = average bagel • Cupcake wrapper = ½ cup cooked rice • Nickel – 1 serving spaghetti (uncooked)

Objects – Vegetables and Fruit • Baseball = 1 cup of salad greens or 1 medium fruit • ½ Baseball = ½ cup fresh fruit • Large Egg = ¼ cup raisins • Light bulb = grapes • Average Woman’s Fist = 1 cup or 1 medium whole fruit

Objects – Dairy Products • 4 stacked dice = 1 ½ oz of cheese • ½ Baseball = ½ cup of ice cream or yogurt • 4 dice or 1 domino = 1 oz cheese • CD = slice of cheese

Objects – Protein Group • Deck of Cards = 3 oz meat, fish, or poultry • The palm of your hand (without fingers) = 3 oz of cooked meat or poultry • Checkbook = 3 oz grilled or baked fish • Ping Pong Ball = 2 tbsp peanut butter • Cupped hand = about 1 -2 oz of nuts or pretzels

Objects – Miscellaneous Items • One die = 1 tsp butter, margarine, or spreads • Golf ball = 2 tbsp peanut butter, jam, or salad dressing • Packet of dental floss = 1 oz chocolate • Thumb from knuckle joint up (man’s) = tsp to tbsp of PNB • Whole thumb = 1 oz of cheese or meat • Fingertip from joint up = about 1 tsp • Stamp = 1 tsp butter or margarine

Actual Portion Sizes – Grains • Brown Rice, Oatmeal: ½ cup = 1 oz • Popcorn: 3 cups = 1 oz • WW Cereal Flakes: 1 cup = 1 oz • WW Bread: 1 slice = 1 oz • WW Crackers: 5 = 1 oz • Cornflakes: 1 cup = 1 oz • Crackers (Saltines): 7 = 1 oz • White Rice: 1 cup = 2 oz

Actual Portion Sizes – Vegetables • Raw Baby Spinach: 1 cup = ½ cup • Broccoli: ½ cup = ½ cup • Romaine Lettuce: 1 cup = ½ cup • Baby Carrots: 1 cup = 1 cup • Baked Sweet Potato: 1 large = 1 cup • Cooked Pinto Beans: ½ cup = ½ cup veg OR 2 oz meat and beans • Corn: ½ cup = ½ cup • Baked Potato: 1 medium = 1 cup • Green Beans, cooked: ½ cup = ½ cup

Actual Portion Sizes – Fruit • Banana: 1 large (8”) = 1 cup • Grapes: 1 med bunch (~ 50) = 1 ½ cups • Orange: 1 small = ½ cup • OJ: ½ cup = ½ cup • Raisins: ¼ cup = ½ cup • Strawberries: ½ cup = ½ cup

Actual Portion Sizes – Dairy • Milk: 8 oz = 1 cup • Yogurt: 8 oz = 1 cup • Cheddar Cheese, shredded: 1/3 cup = 1 cup • Swiss Cheese: 2 slices (3/4 oz each) = 1 cup • Chocolate Pudding (made with milk): ½ cup = ½ cup • Frozen Yogurt: 1 small serving (1/2 cup) = ½ cup

Actual Portion Sizes – Meat & Beans • Ham: 6 thin slices = 2 oz • Pork Chop: 4 oz cooked without bone = 4 oz • Chicken Breast: 1 small half cooked = 3 oz • Salmon: 8 oz cooked = 8 oz • Shrimp: 7 medium = 2 oz cooked • Almonds: 1 oz (~ 25) = 2 oz + 2 tsp oil • Walnuts: 1 oz (~ 9) = 2 oz + 2 tsp oil

Think About Choices… • Pasta vs. Potato (180 vs. 57 calories) • 1 Medium Bunch Grapes (~ 50) vs. ¼ cup Raisins • Fruit vs. Juice – more eating pleasure • Milk vs. Coke – added nutrients • Regular Bread vs. Light Bread • Why would you choose foods that contain a lot of calories in a small portion size • Also consider lower calorie options of foods (i. e. – low fat milk, light juice, light bread, etc. )

How Many Portions Do You Need A Day?

Guidelines For Servings/Day… Calories Grains (oz) Veg (c) Fruits (c) Milk (c) Pro (oz) F, 25 yo, <30 min 1800 6 2. 5 1. 5 3 5 F, 25 yo, >60 min 2400 8 3 2 3 6. 5 M, 25 yo, <30 min 2600 9 3. 5 2 3 6. 5 M, 25 yo, >60 min 3000 10 4 2. 5 3 7 F, 50 yo, <30 min 1800 6 2. 5 1. 5 3 5 F, 50 yo, >60 min 2200 7 3 2 3 6 M, 50 yo, <30 min 2200 7 3 2 3 6 M, 50 yo, >60 min 2800 10 3. 5 2. 5 3 7

Bariatric Guidelines For Servings/Day… Calories Grains (oz) Veg (c) Fruits (c) Milk (c) Pro (oz) Female, <30 min 1000 3 1. 5 1. 25 2 9 Female, >60 min 1200 3 2 2 2 11 Male, <30 min 1100 4 2 1. 5 2 10 Male, >60 min 1400 5 2 2 13

Bariatric Portion Sizes • Grains: • ¼ cup mashed potatoes • Milk: • • • 1 slice cheese 1 cheese stick ¼ cup cottage cheese • Veggies: • ¼ cup green beans • ¼ cup carrots • Fruit: • 4 oz juice • ½ peach, apple, or banana • Protein: • 1 oz meat • ½ hard boiled egg or whole egg white

More Information • For more in-depth, personalized information related to your age, gender, activity level visit: www. mypryamid. gov • See a registered dietitian

Thank You! Happy Eating!