Portion Sizing

How big is your portion?

Cara Karner MS, RD, LD, CDECatherine Robinson MS, RD, LD, CDE

Outline

Weight Trends- then vs. now Portion Sizes- then vs. now Increased calorie intake = weight gain

How to avoid weight gain Ways to decrease intake

100 calories at a time Nutrient dense vs. “empty” food Summary

Weight Trends- Then vs. Now

NHanes Study Results: From 1960-1980 the US had a relatively stable

weight. 1980-1994

showed an ~8% weight gain. 1999-2008

weight gain in women 2.1% (insignificant) men 4.7% (significant)

Flegal, Katherine M, Carroll, Margaret D, et al. “Prevalence and Trends in Obesity Among US Adults, 1999-2008.” JAMA 2010:303(3) 235-241.

Weight Concerns

Why have we gained weight? Increase portion size of food Increased accessibility to food More sedentary lifestyle More energy in vs. exerting energy out

Inappropriate weight gain increases risk of developing- Hypertension, Diabetes, hyperlipidemia, sleep apnea, and certain cancers.

Why have we had such an increase in weight over the last 30 years?

The caloric intake and portion size of our foods has tripled in the past 30 years

Our access to high calorie high fat foods is much higher than it was

We are more sedentary than we used to be Includes introduction of computer/tv

Portion Sizes- Then vs. Now

In the next few slides you will see an increase in serving size of the foods we eat

You will also see a difference in the calorie levels then vs. now

Portion Sizes- Then vs. Now

How do we prevent weight gain?

Decrease our portion size of high fat/high sugar foods

Increase energy expenditure (exercise more) Less energy in and more energy out

Weight Maintenance

Energy in

Energy out

Weight Loss

Less energy in

More energy out

How do we put this together?

To lose 1 pound per week you must have 500 calories less per day.

Most of the food items we just looked at had between 200-500 calorie difference

If we start choosing smaller portions of high caloric foods we will decrease our caloric intake, which lends to weight loss.

Examples of different portion sizes

Burning up calories

One way to lose weight is to cut calories The other way is to burn the food off we eat

through exercise We recommend doing both for healthy

weight loss The next slide will show us what it take to

burn off ~ 500 calories

Ways to decrease our intake 100 calories at a time

We can easily have 100 calories extra per day without realizing it.

Just by decreasing our portion size by 100 calories per day we could lose up to 10 pounds per year.

Example of 100 calories

10 large jelly beans (1 ounce)

10 je

lly b

eans

25 pieces = 100 calories25 pieces = 100 calories

25

Save calories by switching to a lower fat milk with fewer extra calories!

Whole

165calories

165calories

Caloriessaved:Caloriessaved:

2%2%

125calories

125calories

4040

1%

100calories

100calories

6565Fat Free

85calories

85calories

8080

Calorie comparison: Beverages 1 cup (8 oz.) unless noted otherwise

Fat-free milk

100% Orange Juice

Fruit punch

Cola, 12 oz.

Latte (made with

syrup, whole milk) 12 oz.*

*Latte calories can vary quite a bit.

Extra calories

Think before you drink

How many extra calories

are YOU sipping?

Calorie comparison: 3 oz. cooked beef

0

180345

165

0 100 200 300 400

Beef sausage

Extra lean ground beef (95% lean)

Approximate calories

Extra calories Total calories

Nutrient Dense Food vs. “Empty calorie” Food

As Americans we tend to consume high calorie high fat foods that do not contain a lot of nutrients (empty calorie foods)

Per Wikipedia- “According to the Dietary Guidelines for Americans 2005, nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories.”

http://en.wikipedia.org/wiki/Nutrient_dense

Examples of Nutrient Dense Foods vs. Empty Calories

Empty Calories Soda Candy Sugar Sweet tea Alcohol

Nutrient Dense Foods Fruits Vegetables Eggs Meat Cheese

http://en.wikipedia.org/wiki/Nutrient_dense

Which is most nutrient-dense (most nutrients for fewest calories)?

Which is most nutrient-dense (most nutrients for fewest calories)?

2 slices whole wheat bread

http://mypyramid.gov/pyramid/discretionary_calories.html

1 medium croissant

http://mypyramid.gov/pyramid/discretionary_calories.html

140 calories 230 calories

Most Nutrient Dense

3 fried chicken wings with skin and batter

3 oz. roasted, skinlesschicken breast

http://mypyramid.gov/pyramid/discretionary_calories.html

Which is most nutrient-dense (most nutrients for fewest calories)?

Which is most nutrient-dense (most nutrients for fewest calories)?

475 calories 140 calories

http://mypyramid.gov/pyramid/discretionary_calories.html

Most Nutrient Dense

Average calories …

150 calories/12 oz.

460 calories/medium order

240 calories/medium glazed

doughnut

200 calories/

1.5 oz

Summary

Try and eat more nutrient dense foods vs. empty calorie foods

By decreasing our portion size and calorie intake 100 calories per day = lose 10 pounds a year

Energy in vs. Energy out Portion size Trends Weight Trends

THANK YOU!!

THE END