teen salary calorie part 3 adapted by dr. vivian g. baglien
TRANSCRIPT
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Teen Salary Calorie Part 3
Adapted By Dr. Vivian G. Baglien
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Today’s Lesson Plan
1. Stay Within Your Calorie Budget!2. “Essential” vs. “Extra” calories3. Join the Portion Control Patrol4. Move your feet more to eat more!
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As portion sizes have gotten larger over the years, so have we!
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Larger portions add up!
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Beware of the cost of extra calories
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Maintaining a healthy weight is a balancing act
Calories in Calories out
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Portion distortion over the years
Slides marked by this icon are adapted from “Portion Distortion” by the
National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
Food portion sizes have changed
in 25 years.
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Portion distortion
The following illustrations are representative of comparative sizes.
Calories expended by various physical activities are approximations and will vary
with age, gender, height/weight, and intensity of the activity.
Several different weights are used as examples in the following slides.
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Guess the calorie difference!
Blueberry bagel photo courtesy of pengrim™ at http://flic.kr/p/41qvEZ under a Creative Commons Attribution-NonCommerical license:
http://creativecommons.org/licenses/by-nc/3.0/
25 Years Ago
3-inch diameter
Today
6-inch diameter
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Guess the calorie difference!
140 calories 350 calories
210 more calories
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How long would you have to play basketball to burn 210 more calories?
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How long would you have to play basketball to burn 210 more calories?
30 minutes
Based on 160-pound person
Calorie Calculations: http://www.nutribase.com/exercala.htm
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Guess the calorie difference!
20 Years Ago
1 cups spaghetti with sauce &
3 small meatballs
Today
2 cups spaghetti with sauce &
3 large meatballs
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Guess the calorie difference!
500 calories 1,025 calories
525 more calories
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How long would you have to jog to burn 525 more calories?
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60 minutesbased on 12
minutes/mile
How long would you have to jog to burn 525 more calories?
Based on 140-pound person
Calorie Calculations: http://www.nutribase.com/exercala.htm
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Guess the calorie difference!
20 Years Ago
2.4 ounces
Today
6.9 ounces
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Guess the calorie difference!
210 calories 610 calories
400 more calories
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How long would you have to walk leisurely to burn 400 more calories?
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How long would you have to walk leisurely to burn 400 more calories?
1 hour and 10
minutes
Based on 160-pound person
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Guess the calorie difference!
20 Years Ago
6.5-oz. soda
Today
20-oz. soda
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Guess the calorie difference!
85 calories 250 calories
165 more calories
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How long would you have todance to burn 165 more calories?
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30 minutes
Based on 140-pound person
How long would you have todance to burn 165 more calories?
Calorie Calculations: http://www.nutribase.com/exercala.htm
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Guess the calorie difference!
20 Years Ago Today
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333 calories 590 calories
257 more calories
Guess the calorie difference!
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How long would you have to lift weights to burn 257 more calories?
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How long would you have to lift weights to burn 257 more calories?
1 hour and 30
minutes
Based on 130-pound person
Calorie Calculations: http://www.nutribase.com/exercala.htm
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Guess the calorie difference!
20 Years Ago Today
Coffee, 8 oz.(with whole milk & sugar)
Mocha coffee, 16 oz. (with steamed whole milk & mocha syrup)
Large coffee image courtesy of renee_mcgurk (Renee McGurk) at http://flic.kr/p/9agbB4 under a Creative Commons Attribution license:
http://creativecommons.org/licenses/by/3.0/
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Guess the calorie difference!
45 calories 350 calories
305 more calories
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How long would you have to backpack to burn 305 more calories?
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How long would you have to backpack to burn 305 more calories?
30 minutes carrying a 10 pound load
Based on 170-pound person
Calorie Calculations: http://www.nutribase.com/exercala.htm
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Guess the calorie difference!
20 Years Ago
1.5 ounces
Today
4 ounces
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210 calories 500 calories
290 more calories
Guess the calorie difference!
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How long would you have to play volleyball to burn 290 more calories?
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How long would you have to play volleyball to burn 290 more calories?
1 hourgame
Based on 120-pound person
Calorie Calculations: http://www.nutribase.com/exercala.htm
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Guess the calorie difference!
20 Years Ago
5 cups
Today
11 cups
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Guess the calorie difference!
270 calories 630 calories
360 more calories
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How long would you have to swim to burn 360 more calories?
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How long would you have to do swim to burn 360 more calories?
30 minutesat 50 yards a
minute!
Based on 160-pound person
Calorie Calculations: http://www.nutribase.com/exercala.htm
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Guess the calorie difference!
20 Years Ago Today
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Guess the calorie difference!
500 calories 850 calories
350 extra calories
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How long would you have to golf (walking & carrying clubs) to burn
350 more calories?
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1 hour
Based on 160-pound person
How long would you have to golf (walking & carrying clubs) to burn
350 more calories?
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“You better cut the pizza in four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra, former American Major League baseball player
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Guess the calorie difference!
20 Years Ago
1.5 inch diameter
Today
3.5 inch diameter
Small cookie photo courtesy of National Cancer Institute / Renee Comet, Photographer
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Guess the calorie difference!
55 calories 275 calories
220 more calories
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How long would you have to wash the car to burn 220 more calories?
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How long would you have to wash the car to burn 220 more calories?
1 hour and 15 minutes
Based on 130-pound person
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Unfortunately … NOT!
“A balanced diet is a cookie ineach hand” ~Author unknown
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Keep an “eye” on your food portion sizes
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Portion sizes: Cheese
1 ounce of cheese = 4 stacked dice
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Portion sizes: Meat or Poultry
3 oz. cooked = a deck of cards
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Portion sizes: Fish
3 oz. cooked = a check book
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Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball
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Portion sizes:1 teaspoon & 1 tablespoon
1 teaspoon = the tip of a thumb to the first joint
1 tablespoon = 3 thumb tips
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Using a smaller plate, bowl, or glass can help you eat less
This cup of cereal looks like more in the smaller bowl. 57
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When possible, know how much you’re eating by dishing up a portion of food
vs. eating directly from the container
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Start with a smaller portion — have more if you’re still hungry
59
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Cut portions by sharing restaurant meals — especially desserts — with
others
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Ask for a “to-go” box and take part of your restaurant meal home (refrigerate within 2
hours)
Photo courtesy of National Cancer Institute, Renee Comet, photographer
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Be an able label reader
100 calories x 2.5 servings = 250 calories
Check the size and number of servings … if you drank this entire 20 oz. beverage, you would consume 250 calories!
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Be an able label reader
100 calories x 2.5 servings = 250 calories
Check the size and number of servings … if you drank this entire 20 oz. beverage, you would consume 250 calories!