What We Will Learn• Serving size matters.• Measuring your food will help you

be aware of real portions.• Never eat a snack directly out of

the bag• Read Nutrition Facts labels.• Arrange meals on smaller plates

and balance them based on MyPlate guidelines.

Serving Size Matters

• Studies show that when people are offered larger servings, they tend to eat more calories.

In one study, participants ate 30% more calories when offered the largest portion of an entrée compared to when they were offered the smallest portion.

Serving Sizes Are Getting Larger

• Larger serving sizes mean more calories

• More calories add up to weight gain and obesity

The Dietary Guidelines define a portion as, “The amount of a food consumed in one eating occasion.”

20 Yrs Ago TodayCheeseburger 333 590French fries 210 610Soda 85 250Turkey sandwich 320 820Popcorn 270 630Cheesecake 260 640Cookie 55 275Coffee 45 350Muffin 210 500Pizza 500 850TOTAL CALORIES 2288 5655Source: US Dept of Health and Human Services

Look At the Difference

Cereal Test• Pouring “by eye” into a large bowl can

get you in trouble: this “bowl full” was actually 3 servings!

Cereal TestA smaller bowl and measuring cup

work together here.

Vegetable Servings

Use the large bowl for salad!

Fruit

• A good cup of fruit– 1 cup of fruit– 1 medium-sized piece of fruit– 1 cup 100% fruit juice– ½ cup of dried fruit

According to your tastes!

Dairy Foods• It is easy to eat too much cheese –

a one-ounce portion is 5 smallcubes, about the size of 5 dice.

Treats

A large scoop and a large bowl yield SIX servings of ice cream here!

Treats: Better Choice?

One serving of ice cream . . .and one serving of strawberries!

Then There’s Meat, Poultry, Fish, Dried Beans, & Nuts!

This plate contains about 3 servings of chicken!

More about Meat, Poultry, Fish, Dried Beans, & Nuts

• A serving of chicken is 3 ounces . . .

about the size of a deck of cards!

Fats and Oils

A teaspoon of butter/margarine is about the size of your thumb tip.

Fats and Oils: Salad Dressings

2 tablespoons of dressing is about 2 capfuls.

Fats, Oils, and Sweets

Here’s what happens when you eat the cookies, chips and pretzels

out of a bag.

Fats, Oils, and Sweets

One portion is a small plateful.

Teaspoons and Tablespoons

1 teaspoon = tip of thumb(to first knuckle)

1 tablespoon = whole thumb

Cups anyone?

1/2 cup = racquet ball1 cup = tennis ball

Read the Label

Serving Size1) What is the serving

size?2) How many servings

in the container?

How Many Servings?• You might be tempted to eat

the whole bag!• Examine the facts:

Mini OREO® Cookies (8 oz.):• Serving size = 29 grams

(9 pieces)• 8 servings per container• 140 calories per serving

• 1,120 calories for a whole bag!!

Choose Regular over Super• King-Sized Burger King

– Triple Whopper with cheese 1,230– King-sized French fries 600– King-sized soda 380– Total 2,210

• Regular-Sized Burger King– Hamburger 290– Small French fries 230– Diet soda 0– Total 520

The difference between regular and king-sized here is 1,690 calories – almost one whole day’s supply for most people.

Choose Regular over Large• Large-Sized McDonalds

– Double Quarter Pounder with Cheese 730– Large French fries 570– Large soda 310– Total 1,610

• Regular-Sized McDonalds– Hamburger 260– Small French fries 250– Diet soda 0– Total 510

The difference between small and large-sized here is 1,100 calories –a little less than a whole day’s supply.

Know How to “Have It Your Way”

• Research your favorite restaurant online

• “Know before you go”

• Find local low-cal solutions for eating out

Mini-Sizing Tips for Eating Out

Downsize eating out…– Skip the bread basket– Share an entrée– Put half in a takeout container for

another meal– Order appetizer sizes– Soup and salad are often plenty– Order the smallest size

Make a Healthful Plate

Mirror MyPlate• Fill half your plate with

fruits and vegetables.• Avoid oversized

portions.• Replace sugary drinks

with water.

Big + Baked = Diet Mistake

Small Individual Items Are Better

Meet Ms. YoungAdult

• Height 5’4”• Weight 162• BMI 28• BMI category Overweight• Waist Circumference 37”

Ms. YoungAdult’s Troubles

• YoungAdult was very active and ate healthy food, but she had gained more weight than she wished.

• Her triglyceride levels were also high.

• She wants to lose 25 pounds in 8 weeks.

What Do You Think is Making YoungAdult Gain Weight?

The Revelation

• Only after scrutinizing YoungAdult’s food log did the RD discover the source of her weight gain.

• Although YoungAdult ate healthy food, she ate way too much of it and wasn’t burning off all those calories.

Dietician’s Recommendations

• Set realistic goals.

• Keep daily food logs.

• Eat high fiber, low fat meals.

More Recommendations

• Follow MyPlate.

• Eat every four or five hours.

Ta-Da!

• After 6 months, YoungAdult lost 16 pounds and reduced her BMI to 25.

• YoungAdult also learned how to exercise portion control in her day-to-day life.

Sizing up the situation• Serving size matters• Measure and use smaller

plates• Don’t eat out of the bag• Read Nutrition Facts Labels• Order small• Make a healthy plate• Beware of big baked goods