How Have Food Portions Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity...
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![Page 1: How Have Food Portions Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative.](https://reader036.fdocuments.net/reader036/viewer/2022062422/56649e8a5503460f94b90725/html5/thumbnails/1.jpg)
How Have Food Portions Changed in 20 Years?
National Heart, Lung, and Blood InstituteObesity Education Initiative
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OrDoes the Size of Our Food
Really Matter?
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Double the Size, Double the Calories
Could You Eat This 1,000 Calorie Burger for Dinner?
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Restaurants have distorted our sense of size
3 Cups of Spaghetti Noodles is 600 Calories!
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One Cup, 200 Calories, is the Right Size,
But We Wouldn’t Feel Like We
Got Our Money’s Worth
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Bigger Portions Make Us Feel We’re Getting Our Money’s Worth
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But Makes Us Eat More Than We Need
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When We Eat More Than We
Need
We GAIN Weight
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How Have Our Portion Sizes Changed in 20 Years?
20 Years Ago Today
270 calories 5 cups
630 calories 15 cups
Calorie Difference: 360 calories
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BAGEL 20 Years Ago Today
140 calories 3-inch diameterOne serving
350 calories 6-inch diameterTwo servings
Calorie Difference: 210 calories
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CHEESEBURGER
20 Years Ago Today
333 calories3 ounce beef pattyBun with mustard
and ketchup
Calorie Difference: 257 calories
590 calories4 ounce beef pattyBun with Special
Sauce and Cheese
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FRENCH FRIES 20 Years Ago Today
210 Calories
3 ounces 610 Calories7 ounces
Calorie Difference: 400 Calories
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8 ounces 100 calories
SODA IN A CUP
20 Years Ago Today
Calorie Difference: 720 calories
48 ounces820 calories
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3 ounces ice cream and cone1 scoop
320 calories
ICE CREAM
20 Years Ago Today
Calorie Difference: 500 calories
8 ounces ice cream4 scoops
820 calories
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3 ounces chicken breast , baked320 calories
CHICKEN
20 Years Ago Today
Calorie Difference: 500 calories
6 ounces leg and thigh, fried
820 calories
20 Years Ago Today
Calorie Difference: 500 calories
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1 cup whole grain cereal with 1/2 cup
milk245 calories
BOWL OF CEREAL
20 Years Ago Today
Calorie Difference: 175 calories
2 cups sweetened cereal with 1 ½ cups milk and
extra sugar420 calories
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2 cookies2 inch diameter
96 calories
COOKIES
20 Years Ago Today
224 Calorie Difference: 500 calories
2 cookies8 inch diameter
320 calories
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3 ounces baked potato with butter
185 calories
POTATOES
20 Years Ago Today
Calorie Difference: 435 calories
Loaded large baked potato with sour cream,
butter , cheese and bacon bits
620 calories
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3 ounces sirloin320 calories
STEAK
20 Years Ago Today
Calorie Difference: 500 calories
14 ounce T-Bone 820 calories
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SPAGHETTI AND MEATBALLS20 Years Ago Today
500 calories1 cup spaghetti with sauce and 3 small meatballs
Calorie Difference: 525 calories
1,025 calories 2 cups of pasta with sauce and 3 large meatballs
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100 Calories 8 ounces
SODA
20 Years Ago Today
Calorie Difference: 150 Calories
250 Calories 20 ounces
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320 calories2 slices of bread, 3 ounces of sliced turkey, lettuce, tomato and mayonnaise
TURKEY SANDWICH
20 Years Ago Today
Calorie Difference: 500 calories
820 calories1 large roll, 8 ounces of turkey, cheese, lettuce,
tomato and special sauce.
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Two corn shells with 3 ounces of seasoned ground beef,
tomato, lettuce 1 ½ ounces cheese
320 calories
TACOS
20 Years Ago Today
Calorie Difference: 630 calories
Loaded taco with on bread shell, 6 ounces ground seasoned beef, sour cream, 4 ounces cheese, tomato and
lettuce850 calories
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320 calories
PIZZA
20 Years Ago Today
Calorie Difference: 220 calories
Two large slices, 3 ounces pepperoni, 3 ounces cheese, crust
540 calories
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How Can You Fight
Portion Distortion?
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Eat From MyPyramid
MyPyramid tells us how many servings of each type of food we need every day
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Plan Your Meals Around Vegetables
You’ll Eat More Nutrients and Less Fat
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Fill Half Your Plate With Vegetables
Let Meats Be the Side Dish
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Use Smaller Plates
Your Brain Thinks There is More Food On a Smaller Plate
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Eat Slowly
This gives your brain time to say “Whoa, You’re Full!
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Know Portion Sizes
Practice until you can tell its right
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Read Food Labels
Macaroni and Cheese
If You Eat the Whole Box, That’s Twice the Calories!
500 Calorie
s
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Beware of Extra Calories
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No more than 2 tablespoons of mayonnaise, salad dressing or butter a day
Use Fats and Sugars Sparingly
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What Does a Serving Size Look Like?
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3 ounces of cooked meat, poultry, fish or beans or
the size of a deck of cardsor
The palm of your hand
A Serving of Meat
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A Serving of Bread
The size of a CD case
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A Serving of Milk
8 ounces or one cup of milk or yogurt
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A Serving of Cheese
1 ½ ounces or six small dice
or the size of your thumb
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A Serving of Peanut Butter
The size of a golf ball
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A Serving of Fruit
The size of your fist, or a baseball
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How big is the food you eat every day?
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Brought to You By:
Virginia’s Family Nutrition Education Program, SNAP-Ed