Post on 28-Nov-2014
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MyPlate gives more specific guidelines about TYPES and AMOUNTS of foods to eat than previous Food Guide Pyramid
MyPlate recommends proportions instead of “servings”:
2Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm
My Plate suggested portions:
Typical American portions:
½ c. rice or pasta 1 c. rice or pasta
½ whole wheat bagel or½ hamburger bun
1 full bagel or1 hamburger bun
1 chicken leg or thigh ¼ whole chicken
1 order (½ c.) French fries
1 order (2 c.) French fries
(½ c.) cooked beans
(1 to 2 c.) cooked beans
2 c. salad or leafy greens
1 c. salad or leafy greens
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PORTION DISTORTION
How have PORTION sizes changed in the last 20 years?
How have PORTION sizes changed in the last 20 years?
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Larger portions add up…100 “extra”
calories per day10 pound
weight gain per year
Maintaining a healthy weight is a balancing act
Calories In = Calories Out !!Maintaining a healthy weight is a balancing act
Calories In = Calories Out !!
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Guess the calorie difference!Guess the calorie difference!
Bagel
350 calories 140 calories
210 calories!
20 Years Ago
3-inch diameter
Today
6-inch diameter
6 *Based on 130-pound person
How long would you have to rake leaves to burn about 210210 calories*?
Increased size: 210210 MORE calories
50 minutes
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Guess the calorie difference!Guess the calorie difference!
Cheeseburger
590 calories
20 Years Ago Today
333 calories
257 calories!
8 *Based on 130-pound person
How long would you have to lift weights to burn about 257257 calories*?
Increased size: 257257 MORE calories
1 hour and 30 minutes
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Guess the calorie difference!Guess the calorie difference!
Spaghetti and Meatballs
1,025 calories 500 calories
525 calories!
20 Years Ago Today
1 c. spaghetti with sauce &3 small meatballs
2 c. spaghetti with sauce &3 largemeatballs
10 *Based on 130-pound person
How long would you have to clean house to burn about 525525 calories*?
Increased size: 525525 MORE calories
2 hours and 35 minutes
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Guess the calorie difference!Guess the calorie difference!
French Fries
610 calories 210 calories
400 calories!
20 Years Ago Today
2.4 ounces 6.9 ounces
12 *Based on 160-pound person
How long would you have to walk leisurely to burn approximately 400400 calories*?
Increased size:400400 MORE calories
1 hour and 10 minutes
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Soda
Guess the calorie difference!Guess the calorie difference!
85 calories
20 ounces
Today
6.5 ounces
20 Years Ago
250 calories
165 calories!
14 *Based on 160-pound person
How long would you have to garden to burn about 165165 calories*?
Increased size: 165165 MORE calories
35 minutes
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Guess the calorie difference!Guess the calorie difference!
Coffee
350 calories 45 calories
305 calories!
20 Years Ago Today
Coffee, 8 ounces(with whole milk & sugar)
Mocha coffee, 16 ounces(with steamed whole milk
& mocha syrup)
16 *Based on 130-pound person
How long would you have to walk to burn about305305 calories*?
Increased size: 305305 MORE calories
1 hour and 20 minutes
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Guess the calorie difference!Guess the calorie difference!
Muffin
500 calories 210 calories
290 calories!
20 Years Ago Today
1.5 ounces 4 ounces
18 *Based on 130-pound person
How long would you have to vacuum to burn about 290290 calories*?
Increased size: 290290 MORE calories
1 hour and 30 minutes
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Pepperoni Pizza20 Years Ago Today
500 calories 850 calories
Guess the calorie difference!Guess the calorie difference!
350 calories!
20 *Based on 160-pound person
How long would you have to golf – walking and carrying clubs – to burn about 350350 calories*?
Increased size: 350350 MORE calories
1 hour
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20 Years Ago
5 cups
PopcornToday
11 cups
Guess the calorie difference!Guess the calorie difference!
270 calories 630 calories
360 calories!
22 *Based on 160-pound person
How long would you have to do water aerobics to burn about 360360 calories*?
Increased size: 360360 MORE calories
1 hour and 10 minutes
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Chocolate chip cookie
Guess the calorie difference!
Guess the calorie difference!
220 calories!
20 Years Ago
1.5 inch diameter
Today
3.5 inch diameter
55 calories 275 calories
24 *Based on 130-pound person
How long would you have to wash the car to burn about 220220 calories*?
Increased size: 220220 MORE calories
1 hour and 15 minutes
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Portion sizes:
1½ oz. of natural cheese = 6 Dice
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Portion sizes:
3 oz. cooked meat, fish, or poultry =
A deck of cards
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Portion sizes:
1 cup = 1 Baseball
½ cup = ½
Baseball
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Portion sizes:
1 teaspoon = the tip of a thumb
to the first joint
1 tablespoon =
3 thumb tips