Deborah Woehler: I am Deborah Woehler with the Oliver Foundation, and today we are going to talk about creating healthy portion sizes. Making healthy choices for life, so you know how much food to eat.
The first topic we will be taking about is larger portions means more calories. We'll talk about how many calories it takes to create a pound of body fat.
The next topic is serving size versus portion size. And what's the difference between those two terms are. Then we'll go on to talk about portion distortion, and what that really means is, we have distortion about what are our portion size or a serving sizes should really be. So we'll illustrate some examples there.
The next topic that we'll be talking about will be the fruit groups as they relate to my pyramid.
The first group we are going to be talking about will be the fats and oils are those that should be used sparingly. So we'll talk about portion size and calories, and the nutrient intake for you. Then we'll move on to proteins and those serving sizes. Then we'll progress to dairy, basically milk, yogurt and cheese and the recommendations for diary and the need for calcium intake, especially for teenagers and younger kids.
We'll move on then to my favorite group the colorful ones, the fun ones; the fruits and vegetables. And talk about those serving sizes, ways to prepare and some other tricks to get your kids even liking fruits and vegetables.
Then we'll proceed onto the breads and grains, and finally, we'll wrap up with sweets, deserts those that fall onto the category with the fats that should be used sparingly.
Now before we get started, let's talk about briefly some of the tools and equipments that you might need to help in create these healthy portions sizes. These will help you to be an expert with your portion sizes. Measuring cups and I prefer the glass measuring cups for measuring liquids. You could have plastic or metal measuring cups for dry ingredients. I personally prefer the metal, they are easier to clean, especially if you have something with oil in it, and when we talk about measuring, it's that oil that's flat across the top.
Same thing goes for the measuring spoons. Plastic metal and they have all sorts of fancy colors and things now, virtually and all of these. And again, I prefer the metal, because of clean up.
Also to help you become an expert, perhaps you would like to invest in the food scale. These are about $5. It's an inexpensive and works just perfectly fine. If you are you a tacky-type person, you may want to purchase a digital one, and this one will give you both ounces and grams, and it's very exacting.
Serving plates and glasses that you actually use are extremely important. So you want to have an assortment of plates, bowls, beverage glasses that you'll be using.
So before we began, let me tell you a little bit about myself. I am Deborah Woehler, and I am a registered and licensed dietitian in Houston, Texas. I am also the Executive Director of the Oliver foundation.
Our mission is the prevention of childhood obesity. We teach kids, teenagers, teachers, parents, families about making healthy choices for life, about making good food choices and being physically active.
So let's get started. The next topic we are going to be talking about is bigger portions means more calories.