penn state cooperative extension presentation leighann myers october 15, 2010
TRANSCRIPT
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
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 AgoToday
210 Calories2.4 ounces
610 Calories6.9 ounces
Calorie Difference: 400 Calories
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!