Transcript Portion Size: Then and Now - Barren River District Health

Slides marked by
are adapted from
“Portion Distortion” by the National Heart,
Lung and Blood Institute at
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http://hp2010.nhlbihin.net/portion/
Portion Sizes Larger
Than Ever
• Fast food value meals
• Platter size dinner plates
• Larger cup holders in cars
• Jumbo muffin
tins and pizza pans
• Yields in
cookbook recipes
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Large Portions Add Up to
Extra Pounds
• Maintaining a healthy weight is a balancing act
• Energy balance: Calories in = Calories out
100 extra calories
per day
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=
10 pound weight
gain per year
Overweight
and Obesity
• More than 120 million
Americans are either
overweight or obese
• Rates rising since the 1970s
• Result from an energy imbalance
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Portion vs. Serving Size
• Portion:
– Amount of food you
choose to eat
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• Serving:
– Measured amount of
food or drink
Bagel
• 25 years ago:
– 140 calories
– 2 inch diameter
• Today:
– 350 calories
– 6 inch diameter
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Calorie difference: 210
Blueberry Muffin
• 25 years ago:
– 210 calories
– 1.5 ounces
• Today:
– 500 calories
– 4 ounces
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Calorie difference: 290
Cheeseburger
• 25 years ago:
– 330 calories
– 4.5 ounces
• Today:
– 590 calories
– 9.5 ounces
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Calorie difference: 260
French Fries
• 25 years ago:
– 210 calories
– 2.4 ounces
• Today:
– 610 calories
– 6.9 ounces
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Calorie difference: 400
Soda
• 25 years ago:
– 85 calories
– 6.5 ounces
• Today:
– 250 calories
– 20 ounces
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Calorie difference: 165
Pepperoni Pizza
• 25 years ago:
– 500 calories
– 8 ounces
• Today:
– 850 calories
– 11.5 ounces
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Calorie difference: 350
Chocolate Chip Cookie
• 25 years ago:
– 55 calories
– 1.5 inch diameter
• Today:
– 275 calories
– 3.5 inch diameter
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Calorie difference: 220
Popcorn
• 25 years ago:
– 270 calories
– 5 cups
• Today:
– 650 calories
– 11 ounces
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Calorie difference: 380
Coffee
• 25 years ago (whole milk
& sugar):
– 45 calories
– 8 ounces
• Today (steamed whole
milk & mocha syrup):
– 350 calories
– 16 ounces
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Calorie difference: 305
Take Control of Your Portions
• When you’re at home:
– Use a smaller plate
– Skip second helpings
– Repackage supersize bags
• When you’re out to eat:
– Share your meal
– Take half your meal home
– Order water or limit yourself to one soft drink
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Do You Know How Food Portions Have
Changed in 20 Years?
National Heart, Lung, and Blood Institute
Obesity Education Initiative
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CHICKEN CAESAR SALAD
20 Years Ago
390 calories
1 ½ cups
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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
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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?*
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*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.*
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*Based on 160-pound
person
CHEESECAKE
20 Years Ago
260 calories
3 ounces
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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
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How long will you have to play tennis in
order to burn those extra 380 calories?*
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*Based on 130-pound
person
Calories In = Calories Out
If you play tennis for 55 minutes
you will burn approximately 380
calories.*
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*Based on 130-pound
person
CHICKEN STIR FRY
20 Years Ago
435 calories
2 cups
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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
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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?*
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*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
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SPAGHETTI AND MEATBALLS
20 Years Ago
500 calories
1 cup spaghetti with
sauce and 3 small
meatballs
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Today
How many calories
do you think are in
today's portion of
spaghetti and
meatballs?
SPAGHETTI AND MEATBALLS
20 Years Ago
Today
500 calories
1,025 calories
1 cup spaghetti with
2 cups of pasta with
sauce and 3 small
sauce and 3 large
meatballs
meatballs
Calorie Difference: 525 calories
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How long will you have to houseclean in
order to burn the extra 525 calories?*
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*Based on 130-pound
person
Calories In = Calories Out
If you houseclean for 2 hours and 35 minutes,
you will burn approximately 525 calories.*
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*Based on 130-pound
person
TURKEY SANDWICH
20 Years Ago
320 calories
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Today
How many calories are
in today’s turkey
sandwich?
TURKEY SANDWICH
20 Years Ago
320 calories
Today
820 calories
Calorie Difference: 500 calories
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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?*
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*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.*
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*Based on 160-pound
person
Thank you for participating in
Portion Distortion!
For more information about Maintaining a Healthy Weight
visit www.nhlbi.nih.gov
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