Portion Distortion:
Eating Healthier with MyPlate
Americans Love Bargains
We like good “deals” on food, too
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Why the Concern About
Portion Sizes?
• The portion sizes we see in meals today may
be contributing to diets that are not consistent
with current recommendations.
Coffee
20 Years Ago
8 ounces
45 calories
A. 100 Calories
Today
How many calories?
B. 350 Calories
C. 450 Calories
Source: National Institutes of Health
Today's 16-ounce mocha coffee has
350 calories. This is 305 more
calories than an 8-ounce cup of coffee
served 20 years ago.
A 130-pound person would
have to walk for 1 hour and
20 minutes in order to burn
those extra calories.
Source: National Institutes of Health
2
Muffin
20 Years Ago
Today
1.5 ounce muffin
210 calories
A. 350 Calories
How many calories?
B. 425 Calories
C. 500 Calories
Source: National Institutes of Health
Today's muffin is 5 ounces and
has 500 calories. This is 290
more calories than a portion
served 20 years ago.
A 130-pound person would have
to clean house for
1 hour and 30 minutes to
burn those extra calories.
Source: National Institutes of Health
Pizza
20 Years Ago
Today
2 slices of Pepperoni pizza
500 calories
How many calories?
A. 750 Calories
B. 850 Calories
C. 950 Calories
Source: National Institutes of Health
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2 slices of pizza has 850 calories.
This is 350 more calories than a
portion 20 years ago.
A 160-pound person would have to
play golf for 1 hour (and carry the
clubs) to burn those extra calories.
Source: National Institutes of Health
Our Meals Have Grown!
625 Calories
20 Years Ago
1,450 Calories
Today
Source: National Institutes of Health
But Portion Sizes are Getting
Bigger at Home Too….
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Soft Drink Portions at Home
15 ounces
17 ounces
12 ounces
212 calories
150 calories
1977-78
1989-91
1994-96
Hamburger Portions at Home
6 oz.
6 oz.
8 oz.
1977-78
1989-91
1994-96
Question…..
Why are food portions served at
home getting bigger?
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Portion vs. Serving: What’s the
Difference?
Portion
Serving
The amount of food
A standard amount
consumed during a
used to help give
single eating occasion.
advice about how
much to eat.
Not standardized – no
right or wrong amount.
Used by exchange
lists.
Portion vs. Serving: What’s the
Difference?
Portion
Serving
Portion Size is Determined by
Many Factors!
•
•
•
•
•
Individual’s age
Gender
Activity level
Person’s appetite
Where and when the food is obtained and
eaten.
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How Much Food is Right for You?
Source: http://www.choosemyplate.gov/myplate/index.aspx
Based on 2000 calories
Recommended Amounts from
Selected Food Groups
Grains (recommendation is given in ounces)
1 ounce equals:
1 slice bread
Make half your
1 cup of ready-to-eat cereal
grains whole!
¼ of a large (4-ounce) bagel
½ English muffin
½ cup cooked rice, pasta, or cooked cereal
1 small muffin (2 ounces)
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Recommended Amounts from
Selected Food Groups
Protein Foods: (recommendation is given in ounces)
1 ounce equals:
1 egg
1 tablespoon peanut butter
¼ cup cooked dry beans
½ ounce nuts/seeds
1 ounce meat/fish/poultry
Recommended Amounts from
Selected Food Groups
Fruit: recommendation is given in cups per day
1 cup equals:
1 cup 100% juice
½ cup dried fruit
1 cup chopped or whole fruit (e.g. strawberries)
1 large banana
Recommended Amounts from
Selected Food
Vegetables: recommendation is given in cups/day
1 cup equals:
1 cup of cooked vegetables
2 cups of raw leafy greens
2 medium carrots
1 cup cooked, dried beans
1 medium potato
Include red, orange,
and green vegetables
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Recommended Amounts from
Selected Food Groups
Dairy: recommendation is given in cups/day
1 cup equals:
1 cup milk or calcium-fortified soy milk
1 cup yogurt
1½ oz hard cheese (cheddar, mozzarella, Swiss)
1/3 cup shredded cheese
2 oz processed cheese
Choose low-fat or
fat-free dairy foods.
Who can remember the
recommended amounts?
1 tablespoon
½ Cup
Whole
Serve up healthy meals with
MyPlate
• Not a diet but a way to eat a more
nutritious diet
• Emphasizes that all foods can be enjoyed
–use sensible servings
• Emphasizes portion control and the
consumption of foods that promote a
health weight
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Tips for a Healthy Plate
Balance Calories
● Enjoy
your food, but eat less; avoid large portions.
Foods to Increase
●
Make half your plate fruits and vegetables.
●
Make at least half your grains whole grains.
●
Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
●
Choose foods low in sodium.
●
Drink water instead of sugary drinks.
Plating Up Our Meals
Typical American meals
MyPlate
Source: http://www.choosemyplate.gov
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Make MyPlate
Your Own!
Remember….
• Portion control is key to maintaining a healthy
weight.
• How much you eat is just as important as what
you eat!
• A diet rich in fruits, vegetables and whole grains
can help promote good health.
• Work slowly to adopt the healthy weight plate as a
part of a healthy lifestyle.
• Don’t forget regular physical activity!
Thank You!
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