Penn State Cooperative Extension Presentation

LeighAnn Myers

October 15, 2010

Would you like to upgrade those fries to a large?

• YES!

• Why not?

• It’s usually only a .45 money difference!

Money talks … and eats!

• “The food industry spends $30 billion dollars a year on advertising.”

• What are we saying?

• EAT MORE!

Thank you, fast food!

• Mostly inexpensive

• Tasty

• Readily available

• Malls

• Highways

• Airports

• Available at all times – 24 hour drive thru?

What’s the problem?

• Extremely high in fat!

• Obesity

• Where are the fruits, vegetables, grains?

• Physical inactivity

• Serving sizes!

Portion Sizes? Serving Sizes?

• Portion - amount of food that you choose to eat for a meal or snack. Big or small? YOU decide.

• Serving - measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

• NOTE: Single portions come with multiple servings.

Portion Sizes

• Growing, Growing, Growing!

• Americans consider it all “normal”

• AKA – portion distortion

• Growing portions = increased calories

Portion Distortion

• SEE VIDEO

• http://www.youtube.com/watch?v=A6QnCdc6LkY

Serving Sizes

• We’re buying the “good deal” combos

• Eat WAY more than we need

• 2 – 8 X larger than standard serving size

• The trend continues …

Examples

20 Years Ago Today

320 calories 820 calories

Calorie Difference: 500 calories

Examples

20 Years AgoToday

210 Calories2.4 ounces

610 Calories6.9 ounces

Calorie Difference: 400 Calories

Let’s take a look …

Tips for sticking to portion sizes when eating out ..

• Order the appetizer-size portion of your entrée if it's offered.

• Share a main dish with a friend! (saves $ too!)

• When your food is delivered, set aside or pack half of it to go immediately.

• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest. 

Tip for on the go!

• On long commutes or shopping trips, pack some fresh fruit

• cut-up vegetables

• low-fat string cheese sticks

• or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

WOW!(Did you know)

• “Some common food portions can equal the amount that is recommended for the whole day. For example, one bagel may weigh up to 5 ounces, which equals the entire day’s allotment of grains for someone on a 1600 calorie MyPyramid Plan.”

• -mypyramid.gov

The Facts

• Used to overeating

• Eat only until satisfied

• With kids – start off with less

• Encourage them to ask for more if needed

• Learn to portion and continue to portion!

References

• http://hp2010.nhlbihin.net/portion/

• http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/distortion.htm

• http://www.mypyramid.gov/HOLIDAY/holiday-portionsizes.html

• Whitney, E., Rolfes, S. Understanding Nutrition. 11th ed.