1

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

3

PORTION DISTORTION

How have PORTION sizes changed in the last 20 years?

How have PORTION sizes changed in the last 20 years?

4

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 !!

5

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

7

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

9

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

11

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

15

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

17

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

19

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

23

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

27

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