Adapted By Dr Vivian G Baglien Todays Lesson Plan Stay Within Your Calorie Budget Essential vs Extra calories Join the Portion Control Patrol Move your feet more to eat more ID: 998341
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1. Teen Salary Calorie Part 3Adapted By Dr. Vivian G. Baglien
2. Today’s Lesson PlanStay Within Your Calorie Budget!“Essential” vs. “Extra” caloriesJoin the Portion Control PatrolMove your feet more to eat more!
3. As portion sizes have gotten larger over the years, so have we!
4. Larger portions add up!
5. 100 extra caloriesper day10 extra poundsper year!Beware of the cost of extra calories
6. Maintaining a healthy weight is a balancing actCalories inCalories out
7. Portion distortion over the yearsSlides 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 changedin 25 years.
8. Portion distortionThe 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.
9. 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 Ago3-inch diameterToday6-inch diameter
10. Guess the calorie difference! 140 calories350 calories210 more calories
11. How long would you have to play basketball to burn 210 more calories?
12. How long would you have to play basketball to burn 210 more calories?30 minutesBased on 160-pound personCalorie Calculations: http://www.nutribase.com/exercala.htm
13. Guess the calorie difference! 20 Years Ago1 cups spaghetti with sauce &3 small meatballsToday2 cups spaghetti with sauce &3 large meatballs
14. Guess the calorie difference! 500 calories1,025 calories525 more calories
15. How long would you have to jog to burn 525 more calories?
16. 60 minutesbased on 12 minutes/mileHow long would you have to jog to burn 525 more calories?Based on 140-pound personCalorie Calculations: http://www.nutribase.com/exercala.htm
17. Guess the calorie difference! 20 Years Ago2.4 ouncesToday6.9 ounces
18. Guess the calorie difference! 210 calories610 calories400 more calories
19. How long would you have to walk leisurely to burn 400 more calories?
20. How long would you have to walk leisurely to burn 400 more calories?1 hour and 10 minutes Based on 160-pound person
21. Guess the calorie difference! 20 Years Ago6.5-oz. sodaToday20-oz. soda
22. Guess the calorie difference! 85 calories250 calories165 more calories
23. How long would you have todance to burn 165 more calories?
24. 30 minutes Based on 140-pound personHow long would you have todance to burn 165 more calories?Calorie Calculations: http://www.nutribase.com/exercala.htm
25. Guess the calorie difference! 20 Years AgoToday
26. 333 calories590 calories 257 more caloriesGuess the calorie difference!
27. How long would you have to lift weights to burn 257 more calories?
28. How long would you have to lift weights to burn 257 more calories?1 hour and 30 minutesBased on 130-pound personCalorie Calculations: http://www.nutribase.com/exercala.htm
29. Guess the calorie difference! 20 Years AgoTodayCoffee, 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/
30. Guess the calorie difference! 45 calories350 calories 305 more calories
31. How long would you have to backpack to burn 305 more calories?
32. How long would you have to backpack to burn 305 more calories? 30 minutes carrying a 10 pound loadBased on 170-pound personCalorie Calculations: http://www.nutribase.com/exercala.htm
33. Guess the calorie difference! 20 Years Ago1.5 ouncesToday4 ounces
34. 210 calories500 calories 290 more caloriesGuess the calorie difference!
35. How long would you have to play volleyball to burn 290 more calories?
36. How long would you have to play volleyball to burn 290 more calories? 1 hourgameBased on 120-pound personCalorie Calculations: http://www.nutribase.com/exercala.htm
37. Guess the calorie difference! 20 Years Ago5 cupsToday11 cups
38. Guess the calorie difference! 270 calories630 calories360 more calories
39. How long would you have to swim to burn 360 more calories?
40. How long would you have to do swim to burn 360 more calories? 30 minutesat 50 yards a minute! Based on 160-pound personCalorie Calculations: http://www.nutribase.com/exercala.htm
41. Guess the calorie difference! 20 Years AgoToday
42. Guess the calorie difference! 500 calories850 calories 350 extra calories
43. How long would you have to golf (walking & carrying clubs) to burn 350 more calories?
44. 1 hour Based on 160-pound personHow long would you have to golf (walking & carrying clubs) to burn 350 more calories?
45. “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
46. Guess the calorie difference! 20 Years Ago1.5 inch diameterToday3.5 inch diameterSmall cookie photo courtesy of National Cancer Institute / Renee Comet, Photographer
47. Guess the calorie difference! 55 calories275 calories 220 more calories
48. How long would you have to wash the car to burn 220 more calories?
49. How long would you have to wash the car to burn 220 more calories? 1 hour and 15 minutesBased on 130-pound person
50. Unfortunately … NOT!“A balanced diet is a cookie ineach hand” ~Author unknown
51. Keep an “eye” on your food portion sizes
52. Portion sizes: Cheese1 ounce of cheese = 4 stacked dice
53. Portion sizes: Meat or Poultry3 oz. cooked = a deck of cards
54. Portion sizes: Fish3 oz. cooked = a check book
55. Portion sizes: ½ and 1 cup1 cup = 1 baseball½ cup = ½ baseball
56. Portion sizes:1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint1 tablespoon = 3 thumb tips
57. Using a smaller plate, bowl, or glass can help you eat less This cup of cereal looks like more in the smaller bowl.57
58. When possible, know how much you’re eating by dishing up a portion of food vs. eating directly from the container
59. Start with a smaller portion — have more if you’re still hungry 59
60. Cut portions by sharing restaurant meals — especially desserts — with others
61. 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
62. Be an able label reader 100 calories x 2.5 servings = 250 caloriesCheck the size and number of servings … if you drank this entire 20 oz. beverage, you would consume 250 calories!
63. Be an able label reader 100 calories x 2.5 servings = 250 caloriesCheck the size and number of servings … if you drank this entire 20 oz. beverage, you would consume 250 calories!