2. Alice Henneman, MS, RD Lancaster County Extension Educator University of Nebraska Extension – Lincoln Institute of Agriculture and Natural Resources revised slightly, April, 2007 Extension is a division of the Institute of Agriculture and Natural Resources at the University of Nebraska-Lincoln cooperating with the counties and the U.S. Department of Agriculture.
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5. Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm Former Food Guide Pyramid “Servings” “ Typical” American Portions ½ c. rice or pasta 1 c. rice or pasta ½ bagel or ½ hamburger bun 1 bagel or 1 hamburger bun 1 chicken leg and thigh ¼ chicken 1 order (½ c.) French fries Large order (3/4 to 1 c.) fries 1 order (½ c.) cooked red beans Big bowl (1 to 2 c.) chili beans 1 c. leafy greens Large green salad (2 c. greens)
12. Learn how much and what to eat for YOUR calorie level at MyPyramid.gov
13. Creeping portion distortion How food portion sizes have changed in 20 years. Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
14. Guess the calorie difference! Bagel 350 calories 140 calories 210 calories ! 20 Years Ago 3-inch diameter Today 6-inch diameter
15. Larger portions add up 100 extra calories per day 10 pound weight gain per year Maintaining a healthy weight is a balancing act Calories In = Calories Out
16. * Based on 130-pound person 50 minutes How long would you have to rake leaves to burn about 210 calories *? Increased size: 210 MORE calories
17. Guess the calorie difference! Cheeseburger 590 calories 333 calories 257 calories! 20 Years Ago Today
18. * Based on 130-pound person 1 hour and 30 minutes How long would you have to lift weights to burn about 257 calories *? Increased size: 257 MORE calories
19. 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 large meatballs
20. * Based on 130-pound person 2 hours and 35 minutes How long would you have to clean house to burn about 525 calories *? Increased size: 525 MORE calories
21. Guess the calorie difference! French Fries 610 calories 210 calories 400 calories! 20 Years Ago Today 2.4 ounces 6.9 ounces
22. * Based on 160-pound person 1 hour and 10 minutes How long would you have to walk leisurely to burn approximately 400 calories *? Increased size: 400 MORE calories
23. Soda Guess the calorie difference! 85 calories 250 calories 165 calories! 20 ounces Today 6.5 ounces 20 Years Ago
24. * Based on 160-pound person 35 minutes How long would you have to garden to burn about 165 calories *? Increased size: 165 MORE calories
26. * Based on 130-pound person 1 hour and 20 minutes How long would you have to walk to burn about 305 calories *? Increased size: 305 MORE calories
27. Guess the calorie difference! Muffin 500 calories 210 calories 290 calories! 20 Years Ago Today 1.5 ounces 4 ounces
28. *Based on 130-pound person 1 hour and 30 minutes How long would you have to vacuum to burn about 290 calories *? Increased size: 290 MORE calories
29. Pepperoni Pizza 500 calories 850 calories Guess the calorie difference! 350 calories! 20 Years Ago Today
30. *Based on 160-pound person 1 hour How long would you have to golf – walking and carrying clubs – to burn about 350 calories *? Increased size: 350 MORE calories
31. Popcorn 20 Years Ago 5 cups Guess the calorie difference! 270 calories 630 calories 360 calories! Today 11 cups
32. * Based on 160-pound person 1 hour and 10 minutes How long would you have to do water aerobics to burn about 360 calories *? Increased size: 360 MORE calories
33. Chocolate chip cookie Guess the calorie difference! 220 calories! 55 calories 275 calories 20 Years Ago 1.5 inch diameter Today 3.5 inch diameter
34. * Based on 130-pound person 1 hour and 15 minutes How long would you have to wash the car to burn about 220 calories *? Increased size: 220 MORE calories
35. Keep an “eye” on your food portion sizes Avoid portion distortion!
