3.4 Nutrition Tools: Portion Size


– WELCOME TO THE FOURTH SEGMENT IN OUR SERIES
ON NUTRITION TOOLS. THIS SEGMENT IS
COVERING PORTION SIZE. WE’RE GOING TO DO
IS LOOK AT SOME COMMON ITEMS YOU MIGHT FIND IN YOUR HOUSEHOLD AND HOW THEY COMPARE
WITH PORTIONS, JUST SO YOU CAN GET AN IDEA OF WHAT AN APPROPRIATE
PORTION SIZE IS. AND ALL OF THESE ARE FEATURES
FROM THE WEBMD PORTION TOOL.   SO INSTEAD OF GOING
OVER THEM HERE IN THIS SLIDE, LETS GO TO WEBMD. WE’RE GOING TO START
WITH VEGETABLES. AND THE MOST COMMONLY
EATEN VEGETABLE IS A POTATO, GENERALLY IN THE FORM
OF FRENCH FRIES. BUT IT’S BETTER
IF YOU ATE A POTATO WHOLE. AND THE MORE COLORFUL POTATOES
THE BETTER FOR YOU. BUT A COMMON RUSSET POTATO OR BAKED POTATO IS GOING TO BE
ABOUT THE SIZE OF YOUR MOUSE. AND THINK ABOUT THE SIZE
OF YOUR MOUSE. I’LL SHOW YOU MINE AND LOOK AT
IT COMPARED TO MY PALM SIZE. NOW, IF YOU THINK
A LOT ABOUT IT, BAKED POTATOES, THEY
TEND TO COME REALLY BIG; SO THEY’RE GENERALLY
TWO SIZES OR MORE. A CUP OF BROCCOLI, AND THIS IS FOR MANY VEGETABLES
ESPECIALLY IF THEY’RE CHOPPED, GENERALLY THINK ABOUT
THE BROCCOLI HEAD OR THE FLOWER HERE TO BE
THE SIZE OF A BASEBALL. IF YOU’RE GOING TO
EAT MASHED POTATOES, THINK OF IT ABOUT BEING
THE SIZE OF A LIGHT BULB. AND THIS IS A HALF A
CUP OF MASHED POTATOES. NOW LETS TAKE A
LOOK AT LEAFY GREENS. ONE CUP IS THE
SIZE OF A BASEBALL. AND YOU CAN SEE THIS OBVIOUSLY
IS A LITTLE BIT BIGGER. BUT IF YOU WERE TO PACK
AN ACTUAL MEASURING CUP, LIGHTLY PACK IT, IT WOULD BE
ABOUT THE SIZE OF A BASEBALL. BUT HERE’S THE KEY: TWO CUPS OF LEAFY GREENS EQUALS
ONE SERVING OF VEGETABLES. NOW, THINK ABOUT IT. IF YOU GO TO A RESTAURANT
AND YOU GET A SIDE SALAD, YOU ARE LIKELY GETTING ONE CUP, MAYBE TWO CUPS OF LEAFY GREENS,
MAYBE A WEDGE OF TOMATO, AND THEN A RANCH DRESSING ON
THE SIDE, SOMETHING LIKE THAT. YOU MIGHT GET A LITTLE
BIT OF CARROT IN THERE. IT’S UNLIKELY YOU’RE GETTING
EVEN TWO SERVINGS OF VEGETABLES. YOU’RE LIKELY GETTING
ONE SERVING OF VEGETABLE. SO KEEP THAT IN MIND WHEN
YOU GO OUT AND WHAT THE LEAFY GREENS SHOULD
LOOK ON YOUR PLATE. NOW LETS TAKE A LOOK AT MILK. ONE SERVING OF CHEESE IS
ACTUALLY ONE AND HALF OUNCE. AND LOOK AT THIS. LOOK AT THIS COMPARED
TO THE DIE, THREE DIE. THAT’S PRETTY SMALL. I MEAN, WHEN YOU EAT
CHEESE YOU COULD THINK ABOUT
TAKING OFF BIG CHUNKS. AND THEN ALSO THINK ABOUT,
IF YOU’RE SHREDDING IT IT’LL ACTUALLY END UP LOOKING BIGGER,
WHICH IS NICE. SO WHEN YOU HAVE
IT IN A CHUNK IT’S GOING TO ACTUALLY
BE A LOT SMALLER. SO ONE AND A HALF OUNCES IS GOING TO BE ONE
SERVING OF CHEESE. AGAIN, ONE CUP OF YOGURT
WOULD BE A SERVING. THIS IS ABOUT AND EIGHT OUNCE CONTAINER THE SIZE
OF A BASEBALL. IF YOU’RE GOING TO EAT
FROZEN YOGURT OR ICE CREAM, THINK ABOUT IT BEING THE
SIZE OF A LIGHT BULB. NOW, THIS IS A HALF A CUP OF
ICE CREAM IS ONE SERVING. NOW, IT DOESN’T MEAN YOU
SHOULD ONLY EAT ONE SERVING, THAT’S NOT WHAT SERVING
SIZES ARE DESIGNED FOR. THEY’RE DESIGNED FOR YOU
TO COMPARE NUTRIENTS IN DIFFERENT PRODUCTS BASED
ON A STANDARD SERVING SIZE.   LET’S GO TO GRAINS AND
I’LL TAKE THE BAGEL. NOW THINK ABOUT A BAGEL AND
THE SIZE THAT YOU MIGHT GET AT YOUR FAVORITE BAGEL SHOP,
AND THEY ARE SUPER SIZED. THEY’RE GENERALLY THIS BIG. THEY’RE JUST THAT BIG AROUND. AND THEY REALLY SHOULD BE ABOUT
THE SIZE OF A CAN OF TUNA, AND THAT’S PRETTY SMALL. IF YOU THINK ABOUT
A CAN OF TUNA, IT’S GOING TO BE A LITTLE
BIT MORE LIKE THIS. SO A BAGEL, THAT IS ONE BAGEL. AND THAT’S GOING TO
BE YOUR SERVING SIZE. A BISCUIT IS SIMILAR
TO A HOCKEY PUCK. A SLICE OF BREAD. NOW I HALF TO
LAUGH AT THIS CASSETTE TAPE BECAUSE IF
YOU’RE IN YOUR 20’S, YOU DON’T EVEN KNOW
WHAT A CASSETTE TAPE IS. SO IT’S HARD FOR YOU TO
USE THIS AS A COMPARISON. BUT A CASSETTE TAPE IS GOING TO
BE ABOUT THIS SIZE RIGHT HERE, BIGGER THAN THE PALM OF MY HAND. BUT NOT SO BIG THAT IT’S
LARGER THAN MY FINGER. SO YOUR BREAD REALLY
NEEDS TO FIT IN, ONE SLICE OF BREAD,
INTO ABOUT THIS SIZE RIGHT HERE. A LOT OF BREADS ARE
MUCH BIGGER THAN THAT, AND THAT’S JUST ONE SLICE. WE USUALLY HAVE TWO
SERVINGS OF BREAD IF YOU’RE GOING TO
HAVE A SANDWICH. A CUP OF CEREAL, AND YOU’LL
NOTICE ON THE PACKAGING IT’S USUALLY 3/4 CUPS A
LOT OF TIMES FOR CEREALS. SO SOMETIMES 3/4 TO
ONE CUP IS GOING TO BE A SERVING SIZE FOR CEREAL, AND THAT’S ABOUT THE
SIZE OF A BASEBALL. AND LET’S JUMP UP TO
COOKED RICE AND THIS IS ABOUT THE SIZE
OF A LIGHT BULB. AND REMEMBER, A LIGHT BULB,
A LIGHT BULB IS PRETTY SMALL SO THAT’S A HALF A CUP THAT’S
GOING TO BE A SERVING. WHEN YOU DO YOUR
DIET STUDY AND WHEN YOU’RE RECORDING YOUR
DIET AND ENTERING IT, MAKE SURE THAT YOU ARE
PUTTING COOKED RICE AS OPPOSED TO UNCOOKED RICE,
DEPENDING ON HOW YOU MEASURE IT. AND THAT’S IMPORTANT
BECAUSE IF YOU’RE PUTTING A HALF A CUP
OF UNCOOKED RICE, THAT’S GOING TO CREATE ABOUT
THREE HALF CUP SERVINGS AND THAT WILL THROW OFF A
LOT OF YOUR DIET STUDY, A LOT OF THE VALUES. OKAY, LET’S JUMP TO SOME
MEAT AND FISH AND PROTEINS. SO WE HAVE BEANS
AND NUTS IN HERE. NUTS ARE VERY CALORIE-DENSE. THEY DO HAVE A LOT OF PROTEIN. THEY A LOT OF FAT. SO THE SERVING SIZE IS
GENERALLY ABOUT A QUARTER CUP. IT DOESN’T MEAN YOU SHOULD
ONLY EAT A QUARTER CUP. BUT THAT’S GENERALLY
THE SERVING SIZE BECAUSE IT’S A CALORIE EQUIVALENT
TO OTHER SERVING SIZES. AND THIS IS ABOUT THE SIZE OF
A GOLF BALL, SO PRETTY SMALL. AND THEY SAY ABOUT 23 ALMONDS. NOW, THREE OUNCES OF MEAT,
NO MATTER WHAT THE MEAT IS, IS A TYPICAL SERVING SIZE. SOMETIMES WE SAY
THREE TO FOUR OUNCES. IT SHOULD LOOK ABOUT THE
SIZE OF A DECK OF CARDS. A DECK OF CARDS IS PRETTY SMALL. AND IF YOU’RE GOING OUT
TO A RESTAURANT YOU’LL NOTICE THAT GENERALLY
YOU ARE GOING TO GET A PORTION THAT’S PROBABLY
ABOUT 10 OUNCES OR SO. SO YOU’RE REALLY GETTING ABOUT
THREE SERVINGS OF THAT MEAT AS YOUR SERVING SIZE,
AS YOUR PORTION SIZE. AND, AGAIN, IT’S NOT
THAT YOU ONLY HAVE TO– AND, AGAIN, IT’S
NOT THAT YOU ONLY HAVE TO CONSUME
THREE OUNCES OF MEAT. IT’S JUST THAT THAT IS YOUR, ON A MEASUREMENT
YOUR COMPARISON BASE. FOR BEANS, YOU
WANT TO HAVE ABOUT A HALF A CUP AS A SERVING SIZE. AND THAT’S SIMILAR TO
THE SIZE OF A LIGHT BULB. CHICKEN, EXACTLY THE SAME,
THREE OUNCES. A LOT OF THE CHICKENS
ARE GOING TO COME, IF YOU BUY THEM IN A PACKAGE,
THEY USUALLY COME AS A POUND. SO THAT’S FOUR SERVINGS OF
CHICKEN IN YOUR ONE PACKAGE. FISH, THREE OUNCES IS GENERALLY
A LITTLE BIT LIGHTER, SO WE THINK OF IT
MORE LIKE A CHECKBOOK. AGAIN, A LOT OF YOU MAY
NOT EVEN USE A CHECKBOOK SO THAT MAY NOT BE
A GOOD COMPARISON. BUT IT IS GOING TO BE
LARGER THAN A DECK OF CARDS. FRUIT, MEDIUM SIZE
FRUIT SUCH AS AN APPLE IS GOING TO
LOOK LIKE A BASEBALL. A MEDIUM SIZE BANANA IS
GOING TO LOOK LIKE A PENCIL. A HALF A CUP OF BLUEBERRIES,
AGAIN, ALL THE HALF CUP
IS ALWAYS GOING TO BE ABOUT THE SIZE
OF A LIGHT BULB. AND LET’S GO TO SOME OF
THE DRIED FRUIT. SO GENERALLY FOR FRUIT SIZES
IS GOING TO BE A HALF CUP, IS GOING TO BE A SERVING
SIZE UNLESS IT’S A DRIED FRUIT AND THEN IT’S
GOING TO BE A QUARTER CUP, BECAUSE THAT’S CONDENSED. THEY HAVE LESS WATER,
IT’S GOING TO BE SMALLER. SO THEN, I KNOW THIS
IS HARD TO SEE, BUT THINK OF IT ABOUT
THE SIZE OF GOLF BALL. SO A TABLESPOON OF BUTTER,
AND THEY HAVE A POKER CHIP HERE, BUT IF YOU’VE NEVER
GAMBLED YOU MAY NOT KNOW WHAT A POKER
CHIP LOOKS LIKE; SO LITTLE BIGGER THAN A QUARTER. SO PRETTY SMALL,
ONE SERVING OF BUTTER. AND SAME THING, A MAYONNAISE,
A TABLESPOON OF MAYONNAISE IS GOING TO BE A LITTLE
BIGGER THAN A QUARTER. AND OLIVES, OLIVES DEFINITELY
HAVE A LOT OF FAT IN THEM. SO THAT’S GOING TO BE
ABOUT FIVE MEDIUM OLIVES.   SO SWEETS, THIS– AND I THINK THIS IS A GREAT EXAMPLE HERE IS
WE HAVE A BROWNIE. AND IT’S THE SIZE
OF DENTAL FLOSS. SO THINK OF ABOUT THAT. THINK ABOUT SOME OF THE BROWNIES
THAT YOU MIGHT PICK OUT IF YOU’RE ORDERING A COFFEE AND
THEN YOU GET THEIR BROWNIE, MAY BE MID DAY SNACK
AT YOUR COFFEE SHOP. AND HOW BIG ARE THOSE BROWNIES? THEY’RE USUALLY THE
SIZE OF MY HAND. WELL, I HAVEN’T SEEN
DENTAL FLOSS THAT LARGE. A DENTAL FLOSS IS
ABOUT THIS BIG. SO KEEP THAT IN MIND,
PARTICULARLY WITH DESSERTS. AND LET’S JUMP UP TO ALSO
ONE OUNCE OF CHOCOLATE IS A GOOD COMPARISON IS
WITH THE DENTAL FLOSS. IF YOU’RE HAVING
A CINNAMON ROLL, WHICH SOME PEOPLE WOULD
EAT FOR BREAKFAST, IT COMPARES TO HOCKEY PUCK. AND THE SAME WHEN
WE LOOK AT A COOKIE, AND THINK OF IT ABOUT BEING,
YOU KNOW, A LITTLE LARGER THAN A HALF
DOLLAR OR TWO QUARTERS. SO, AGAIN, ONE SMALL
COOKIE IS GOING TO BE PROBABLY SMALLER THAN
THE PALM OF MY HAND. AND LASTLY, WE’LL
GO TO ICE CREAM, WE COVERED THIS BEFORE. A HALF A CUP IS A
SERVING OF ICE CREAM. AND THAT IS IT
FOR PORTION SIZES.  

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