Healthy Happy Holidays
Helping You Through The Holidays
Session 6
Portion Distortion
Calories
Carbohydrate provides 4 calories per gram
Protein provides 4 calories per gram
Fat provides 9 calories per gram
Alcohol provides 7 calories per gram
This means that if you looked at the Nutrition Facts label of a product
and it said 12 grams of carbohydrate, 0 grams of fat, and 0 grams of
protein per serving, you would know that this food has about 48
calories per serving: (12 grams carbohydrate X 4 calories for each
gram of carbohydrate = 48 calories).
How Many Calories Do You Need?
 Weight X 10 = basic calorie need
 Weight X 15 = basic calorie need and
moderate exercise
Weight Loss:
 A simple "calories in and calories out"
concept
 3,500 calories = 1 pound
 To lose 1 pound a week: eat 250
calories less every day AND burn
(exercise) 250 calories every day!
 Eat MORE fiber (read labels!) look
for foods with high fiber content
Tips and Tricks:
 Think of calories as you fuel source
 Each time you each, think about "how will
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this food fuel me?"
Pay attention to HOW food make you FEEL
afterwards?
Do your calories give energy or take energy
away from you?
Are you getting fruits and veggies every
single day?
Am I eating breakfast to fuel myself for the
day?
Make sure to eat WHOLE grains and leaner
protein every day
Am I eating enough throughout the day?
Am I eating late at night because I'm hungry
or bored?
True Facts
 Fat Free: Less than 0.5 grams of
fat per serving, with no added fat
or oil
 Low Fat: 3 grams or less of fat per
serving
 Light (Fat): 50% or less of the fat
than in the comparison food (ex:
50% less fat than our regular
cheese)
 Sodium Free or Salt Free: Less
than 5 mg of sodium per serving
 Cholesterol Free: Less than 2 mg
cholesterol per serving, and 2
grams or less saturated fat per
serving
 Reduced Calorie: At least 25%
fewer calories per serving than the
comparison food
 Sugar Free: Less than 0.5 gram of
sugar per serving
True Facts
 Low Calorie: 40 calories or less per
serving
 Light (Calories): 1/3 fewer calories
than the comparison food
 High Fiber: 5 grams or more fiber per
serving
 Healthy: A food low in fat, saturated
fat, cholesterol and sodium, and
contains at least 10% of the Daily
Values for one or more of vitamin A,
vitamin C, iron, calcium, protein or
fiber
 “Good source of”, “Contains” or
“Provides”: Meal or dish provides
10% to 19% more of the Daily Value
for a given nutrient than the
comparison meal or dish
 “High”, 20% or more of the Daily
Value for a given nutrient per serving
“Rich in” or “Excellent Source”:
Portion Control: What Should I Eat?
 Eat at least five servings of fruits and
vegetables every day (Include a variety of
colors such as green, yellow, orange, and red)
 Aim for six servings of breads, cereals, and
starchy vegetables (Starchy vegetables include
peas, corn, potatoes, and dried beans such as
pinto or kidney beans)
 Choose 2-3 servings of low-fat dairy
products like skim or 1% milk or non-fat
yogurt
 Choose lean meats, chicken, and fish (Pick
meats without visible fat and remove skin
from chicken and other poultry. Try to
include 2-3 servings of fish a week. Avoid
fried meats.)
 Cut back on sweets and desserts (Most
desserts are high in calories and do not
contain many vitamins and minerals)
Portion Control: How Much?
A Serving Of…
 Fresh fruit or vegetables
 Canned fruit or cooked vegetables
 Starchy vegetables or dried beans
 Bread
 Dry cereal
 Cooked cereal
 Rice or pasta
 Dairy products
 Lean meats, chicken & fish
 Oil, margarine, or butter
Equals…
1 cup
1/2 cup
1/2 cup
1 slice
3/4 cup
1/2 cup
1/3 cup
1 cup
3 ounces
1 teaspoon
Portion Size Your Plate
 ½ Plate Vegetables: Fill Half your
plate with a colorful assortment of
different vegetables for good
nutrition and tastes to please your
palate
1/4 Protein
1/2 Vegetables
1/4 Starch
 ¼ Plate Proteins: Low-fat proteins
are a good for your heart and better
for your waistline. Bake, broil, or
grill your way to a delicious and
healthy meal
 ¼ Plate Starches: Whole-grain
starches are good for you heart and
keep you feeling fuller longer. While
foods like yams, potatoes and corn
are considered vegetables, they are
high in starch and should be placed
on this part of your plate.
Portion Sizes Basic Guidelines
1 cup = baseball
3 oz chicken
or meat =
deck of cards
½ cup =
light bulb
1 oz or 2 tbsp
= golf ball
3 oz fish =
check book
1 oz lunch meat
= compact disc
1 tbsp =
poker chip
3 oz muffin or
biscuit =
hockey puck
1 slice of
bread =
cassette tape
1 ½ oz
cheese =
3 dice
Portions
Grains
1 cup of cereal flakes = baseball
1 pancake = compact disc
½ cup of cooked rice = lightbulb
Fruits & Vegetables
1 medium fruit = baseball
½ cup grapes = about 16 grapes
1 cup strawberries = about 12 berries
1 cup of salad greens = baseball
½ cup cooked pasta = lightbulb
1 cup carrots = about 12 baby carrots
1 slice of bread = cassette tape
1 cup cooked vegetables = baseball
1 bagel = 6 oz can of tuna
1 baked potato = computer mouse
3 cups popcorn = 3 baseballs
Portions
Meats, Fish & Nuts
3 oz lean meat & poultry = deck of
cards
3 oz grilled/baked fish = checkbook
3 oz tofu = deck of cards
2 tbsp peanut butter = golf ball
2 tbsp hummus = golf ball
¼ cup almonds = 12 almonds
¼ cup pistachios = 24 pistachios
Dairy & Cheese
1½ oz cheese = 3 stacked dice
1 cup yogurt = baseball
½ cup frozen yogurt = lightbulb
½ cup ice cream = lightbulb
Portions
Fats & Oils
1 tbsp butter or spread = poker chip
Sweets & Treats
1 tbsp salad dressing = poker chip
1 piece chocolate = dental floss
package
1 tbsp mayonnaise = poker chip
1 brownie = dental floss package
1 tbsp oil = poker chip
1 slice of cake = deck of cards
1 cookie = about 2 poker chips
Attachment: Portion Distortion
Eat This Not That
Worst Classic Holiday Drink
Egg Nog
 350 calories
 19g fat
 22 g sugars
With or without added liquor,
it's no surprise egg nog is on
the "naughty" list: the primary
ingredients are milk, cream,
and eggs
Drink This Instead
Hot Chocolate
 120 calories
 4 g fat
 15g sugars
Hot chocolate is just as tasty
with nearly one-third of the
calories. But beware, cups of
hot chocolate from national
outlets can be twice as
treacherous as the homemade
version.
Eat This Not That
Worst Holiday Appetizer
Crab Cakes
 400 calories
 19 g fat
This is what happens when poor,
defenseless crab is bound in mayo,
rolled in breadcrumbs, and
dropped into a vat of bubbling fat:
you end up with a single,
calamitous cake that packs more
calories than three dozen shrimp.
Eat This Instead
Shrimp Cocktail (12 shrimp)
 165 calories
 1 g fat
Opt for the crustacean cocktail,
but keep your dipping under
wraps; most cocktail sauces are
light in calories, but loaded with
sodium
Eat This Not That
Worst Holiday Dessert
Eat This Instead
Pecan Pie a la Mode
Chocolate Fondue
 810 calories
 65 g fat
 55 g sugars
 340 calories
 10 g fat
 28 g sugars
In the wide world of holiday pies,
nothing is worse than a slice of
pecan. True, some of the fat is
healthy fat from the nuts. Most of
these calories, though, come from
the filling, which is a sickly-sweet
sludge of corn syrup and sugar.
Fondue, in comparison, is a fun and
relatively healthy way to splurge after
a big meal. Angel food cake makes an
ideal dipper: light, low in calories,
and-because it's made with egg
whites-virtually fat-free. Use fruit
instead and you'll save even more
calories.