choose practical portions - nestle.com.au · corporate green e re nescaf y wa additional colour nan...
TRANSCRIPT
uncle tobys orangemilo nescafe green150 swooshmaggi yellownan sustagen pink purina redadditional colourwaynescafe redcorporate green
PORTIONSChoose practical
“Research shows that our portion sizes have increased over time and this means that our kilojoule intake can mindlessly creep up. As an Accredited Practising Dietitian I find that many clients are confused about what a serving size is and how much they should be eating.”
Melanie McGrice APD
THIS BOOKLET PROVIDES DIETITIANS AND THEIR CLIENTS WITH MANY HELPFUL AND PRACTICAL TIPS FOR IMPROVING PORTIONS.
contentsDid you know...? 3-4
Understanding the Power of Portions 5-6
What is a Portion vs a Serve? 7-8
The importance of breakfast 9-10
A Healthy Lunchbox 11-12
ADULTS Main meals portion tool 13-14
CHILDRENS Main meals portion tool 15-16
Q&A 17
Tips for reducing portion sizes 18
Choose to treat right 19-20
The mindful eating approach 21-22
Know your portion sizes 23-24
We have made 15 commitments in the area of Nutrition, Health and Wellness and one of those is to offer guidance on portions for our products.
Our aim is to make appropriate portion choices intuitive for consumers – to help them when they purchase, prepare, serve and consume our products.
We are continuously improving our products, adjusting the size of some of our products, creating resealable packs and updating our packaging to provide clear portion guidance and encouraging sharing where possible.
At Nestlé we are driven by our company purpose, to enhance quality of life and contribute to a healthier future.
OUR COMMITMENTS
OUR PURPOSE
APRIL 2017 2
ARE OVERWEIGHT OR OBESE (1)
AGED 18+AUSTRALIANS63%OF
PORTION SIZES
HAVE INCREASED
DRAMATICALLY SINCE THE EARLY 1970’S(2)
IN RESTAURANTS & AT HOME
AND NOT ENOUGH OF...
50%BYHAS INCREASED
FAST FOOD INTAKE WITH THEIR AVERAGE INTAKE EXCEEDING THE RECOMMENDED LEVELS (1) ( 3)
SALT INTAKEHIGHMEN
(sodium)IN
IS
are sedentaryMORE THAN 5HOURS/DAY(1)
WE ALSO
SIT TOO MUCH
Did you KNOW...?
30%ALMOST
ADULT POPULATION
75%OVER
OF ADULTS ARE
THEIR WHOLE GRAIN RECOMMENDATIONS (4)
NOT MEETING
ONLY
ARE EATING ENOUGH VEGETABLES(1)
AUSTRALIAN ADULT POPULATION 7% ¾ ½
DID NOT MEET THEIR CALCIUM REQUIREMENTS(1)
AGED 2+
OF ADULTSDO LESS THAN60%
We also DON’T MOVE ENOUGH... EXERCISE/DAY(1)
OF
min30
1 5OUT OF
WOMENOF CHILDBEARING AGE
IODINE DEFICIENCY
HADFEMALES MALES
WE HAVE TOO MUCH OF...
43
Portion distortion causes KILOJOULE
CREEP OVER TIME
UNDERSTANDING THE POWER OF PORTIONSWhat is PORTION DISTORTION?
This is because our perception of appropriate portion size BECOMES DISTORTED. This is called portion distortion. (5-10)
The Delboeuf ILLUSIONIn the picture to the right, one medium-sized circle appears smaller next to a larger circle, but the same circle seems larger when placed next to smaller circles.
In the same way IDENTICAL QUANTITIES OF FOOD would appear LARGER WHEN SERVED ON A SMALL PLATE but SMALLER WHEN SERVED ON A LARGER PLATE. (11)
UNDERSTANDING PORTION SIZES is an IMPORTANT TOOL for healthy eating
We EAT MORE when we are SERVED MORE13
UTENSILS ARE LARGERWHEN PLATES & SERVING
WHEN WE EAT FROM A LARGE PLATE
WE MINDLESSLY
SELECT LARGER PORTIONS.
PORTION CONTROL TOOLS (such as portion plates)
EFFECTIVE IN HELPING overweight adults
lose weight(19)
& FASTER eating
By making bite sizes smaller and slowing down at meal times can HELP REDUCE THE RISK OF OVEREATING.(14)
A study found that when people were offered a larger portion they ate AT LEAST 30% MORE.(12)
LARGER PORTION MORE kilojoules
LARGER PORTION BIGGER bites
WE EAT MORE FOOD &
MORE KILOJOULES without actually
realising.
“THE PORTION-SIZE EFFECT”
PARENTS can be portion size ROLE MODELS
Children learn from HOW THEIR PARENTS APPROACH FOOD and this SHAPES EATING BEHAVIOUR. (16)
A recent study found that the AMOUNTS PARENTS SERVED THEMSELVES were significantly ASSOCIATED WITH THE AMOUNTS THEY SERVED THEIR CHILDREN and in turn the amounts their children ate.(17)
This means that our kilojoule intake CAN CREEP UP when we have DAILY EXPOSURE TO LARGER PORTION SIZES.(15)
The problem is that when we have larger portions WE
DON’T COMPENSATE THIS BY HAVING LESS FOOD OVER
THE NEXT FEW DAYS.
FOR CHILDREN:
LARGER PORTIONS
BIGGER snacks & meals
GREATER TOTAL DAILY ENERGY
intake. (18)
resulting in a
65
½ CUP VEGETABLES
1 SERVE
GOOD TO REMEMBER
Upsize your vegetable portions. Older children, teens and adults
should aim to have at least 5 serves of vegetables each day.
Try to increase your portions of these nutrient rich foods at
your main meals.
How much you serve yourself and eat. A portion could consist of more than one serve from the guidelines.
A set amount stated in the Australian Dietary Guidelines (20) and this doesn’t change.
SERVE SIZE PORTION SIZE
1½ CUP COOKED VEGETABLES
YOUR PORTION
Serve sizes can be found in the Australian Dietary guidelines www.eatforhealth.gov.au
Your Dietitian will guide you on how many serves of the Food Groups you need each day.
Let’s clear up the confusion between a serving size and portion size
What is A PORTION VS A SERVE?
Visit www.maggi.com.au for easy recipe ideas, cooking tips & nutrition tips
3 SERVES
877
The importance OF BREAKFAST
YOU WILL FIND SERVING INFORMATION IN GRAM WEIGHT ON BREAKFAST CEREAL PACKAGING IN THE NUTRITION INFORMATION PANEL.
We have a serving size range from 30-50g due to variations in product density.
CHOOSE A BALANCED BREAKFAST
=
+
+
+
4.5HEALTH STAR
RATING
ADJUST THE NUMBER OF SERVES ACCORDING TO the nutrition needs OF YOU AND YOUR FAMILY
A healthy breakfast should contribute between 20-25% of your daily energy intake
GRAIN
½-1CUP
¾CUP
OR LESS
½-1CUP
¾CUP
OR LESS
½-1CUP
¾CUP
OR LESS
½-1CUP
¾CUP
OR LESS
WATER
DAIRY
FRUIT
1-2 serves, preferably whole grain 1 SERVE = ¾ cup of flaked cereal or 1 slice whole grain toast
½ -1 serve 1 SERVE = 1 cup of reduced fat milk or ¾ cup of reduced fat yoghurt (or calcium-fortified dairy alternative)
1 serve
1 SERVE = 1 medium piece of fruit or 2 small pieces of fruit
A glass
NOTE Serving sizes are based on the Australian Dietary Guidelines. For more information go to: www.eatforhealth.gov.au
109
TIPPlan for
success!School mornings can be busy so be prepared and pack the lunchbox the night before.
TIPMake it
bite-size!
Bite size foods like
cherry tomatoes are
perfect for kids
to nibble on.
TIPLet kids
create a new snack!
Let them choose from
ingredients like popcorn,
wholegrain cereal, grapes,
cheese pieces and seeds
and let them mix up a
new invention.
A HEALTHY LUNCHBOX
GRAINS / 2 serves FRUIT / 1 serve
PROTEIN / 1 serve
WATER BOTTLESNACK / 1 extra
VEGETABLES / 2 serves
DAIRY / 1 serve
TIPMix it up!
Kids love to dip and mix, so add in a tub of hummus or tzatziki along with some carrot or celery stick dippers.
TIPGet sandwich
savvyAdd variety by cutting up sandwiches in different
ways (strips, squares, triangles) or you can even
use cookie cutters!
TIPBored of
sandwiches?Swap it for pita breads,
wraps or crackers.
TIPWaste not,
want not!
Repurpose leftover
dinners to make pasta
or rice salads, roast
meat sandwiches or
meatball bites - just
remember to keep
them cool.
Washed and chopped1 serve =
1 cup fruit salador1 medium pieceor2 small pieces
For more active kids
Lower fat varieties1 serve =
200g tub of yoghurtor1 cup of milkor2 slices of cheese
Keep cool for safety1 serve =
80g lean chickenor1 cup baked beansor2 boiled eggs
Keep kids hydrated regularly. Explain to them the importance of drinking by themselves, even before being thirsty.
Wholegrain or high fibre1 serve =
1 slice wholegrain breador1/2 cup of cooked pasta or riceor3 crispbreads
A colourful selection1 serve =
1 cup salador1/2 cup of cooked vegetables
1 serve =1 medium bananaorSmall bag of cerealor1 whole grain muesli bar
1211
Notes
Know your Portions
What’s on your plate?
PMS233 MARKS KNIFELINEPLATE DIAMETER 250mm
4 colour process - CMYK
Choose a variety ofdifferent types & colours
Choose lean cuts ofmeat, trim visible fatand take skin off chicken
Choose LOW GI orwholegrain varieties
1 SERVE =meat, chicken or fish the sizeof the palm of your hand,2 eggs or 170g tofu
1 SERVE =½ cup of cooked pastaor rice, 1 small potatoor 1 slice wholegrain bread
1 SERVE =75g or ½ cup cooked vegetablesor 1 cup of salad vegetables
(3 serves)
(1 serve)
(2 serves)
THEN NOW
MAIN MEAL PORTIONS Have you noticed how plates are
getting bigger?Since our grandparents times dinnerware has super-sized. In fact many of todays plates can hold almost 4 times more food than our grandparents dinner plate!
TRY DOWNSIZING YOUR PLATE TO THE SIZE OF A VINTAGE DINNER PLATE
TIP
Know your portionsADULTS
1413
Q&AHow high should I pile up my plate?
ANSWER:Obviously having a stack of potato or steak 4 inches high is going to be more than you need, so BE SENSIBLE WITH THE HEIGHT OF YOUR SERVINGS AS WELL AS THE DIAMETER.
Different heights are appropriate for different foods, for example steak should be approximately a finger thick whereas your rice may create a small mound the size of a tennis ball.
ANSWER:Australians often over-estimate the portion sizes that they require to meet their nutrition needs, however check your portion sizes with your dietitian.
TO MEET NUTRITION REQUIREMENTS, FOCUS ON CHOOSING HEALTHY FOODS FROM EACH OF THE CORE FOOD GROUPS (grains, meat and alternatives, low fat dairy, fruit, vegetables and healthy oils), and decrease your portions of discretionary foods such as cakes, biscuits and crisps.
ANSWER:Young children obviously REQUIRE SMALLER PORTION SIZES THAN ADULTS as they have small stomachs and become full quickly.
Children can generally progress to an adult plate after the age of 8 years.
ANSWER:WAIT 30 MINUTES AND SEE IF YOU’RE STILL HUNGRY before reaching for seconds as sometimes it takes a little while for your food to digest and for it to register in your brain that you’ve eaten.
You can always fill up on more low starch vegetables such as carrots, cucumber, mushrooms, celery, capsicum and cherry tomatoes.
What age is suitable for a kid’s portion plate?
Will I get enough nutrition if I decrease my portion sizes?
What should I do if I’m still hungry after eating the foods on my portion plate?
See an Accredited Practising Dietitian to learn how many portions of each food group you require
each day to meet your nutrition requirements
3EAT SLOWLY
so that you get through a smaller
volume of food by the time everyone else
has finished
1KEEP A SET
OF MEASURING TOOLS including kitchen scales
and measuring cups
2PRE-PORTION YOUR FOODS
Don’t eat directly from a box, bag
or container
4STORE LEFTOVERS
in individually packed portions
6SIT AT THE TABLE
TO EAT so you notice when you’ve had
enough to eat
5ALWAYS ORDER THE SMALLEST
portion size available
FOR REDUCING PORTION SIZES
TIPS
1817
Sweet treats such as cakes, chocolate and lollies are delicious but we all appreciate the need to strike a healthy balance.
CHOOSE to TREAT RIGHT
ALLEN’S® SNAKES ALIVE®
ALLEN’S® FRECKLES®
CARAMEL SLICE
KNOW
YOUR PORTIONS
One serve
2 SNAKES
O
ALLEN’S® PARTY MIX
ALLEN’S® FANTALES®
CUPCAKE
KNOW
YOUR PORTIONS
O ne serve
4 PIECES
KNOW
YOUR PORTIONS
One serve
2 SNAKES
O
ALLEN’S® FRECKLES®
KIT KAT® 4 FINGERS
COOKIE
SMARTIES®
MILKYBAR® BLOCK
1 PIECE1 PIECE
15 SMARTIES®
SMARTIES® BLOCK
TIPSUSEFUL
KNOW YOUR PORTIONSBe sure you’re not supersizing your treats by getting to know what the right portion size is.
Look for the Portion Icon on Nestlé Confectionary products. It’s a quick and easy way to know how
much you should be eating in a single sitting.
GO FOR PERFECT PAIRINGS
Take time to slow down and really enjoy your treat. Pair your favourite with fresh fruit, nuts,
dairy or wholegrains to make you feel more
satisfied. Try:
Strawberries + melted chocolate for dipping
Banana + 1 small scoop ice cream + 1 KIT KAT finger + crushed nuts
CORE FOOD FIRSTFill up on core foods like fruit, vegetables, wholegrains, lean meats and dairy before enjoying the occasional small treat. That
way you’re more likely to have a nutritionally balanced diet and be less tempted to overindulge.
+?
2019
The MINDFUL EATINGAPPROACH
OVER FULL
REALLY FULL& STUFFED
ALMOST
TO THE BREAM
TO THE BREAM
ABSO
LUTE
LYEX
TREM
ELY
VERY
HUNGRY
STARTINGSATISFIED
SLIGHTLY NEUTRAL
FULL FEELING
STAR
VING
HUNG
RYHUNGRY
BUT NOT
TO FEEL&
HUNGRY
like you have
or hungrynot full
overeaten
STARVING
SATISFIED COMFORTABLE
0
10
12
3 4 5 6 7
89An advantage of mindful eating
is that it allows you to eat whatever you please – as long as you actually feel like it.
Mindful eating is the ‘non-diet’ approach to healthy eating.
ASK YOURSELF, “AM I ACTUALLY HUNGRY?”
Try thinking of your hunger as a scale of 0–10 with 0/10 being absolutely starving and 10/10 stuffed to the brim.
THE RIGHT TIMING
Ideally, aim to eat when you’re around a 3/10 – hungry but not starving (so you won’t eat too fast and overeat). Try to stop eating when you’re around a 7/10 – satisfied, but not stuffed. Use this scale to determine if you really need to eat right now.
NO FOOD IS OUT OF BOUNDS
Allow yourself to make a choice about what you really want to eat. Think, “I can have it if I want it, but do I really feel like it?” You can have that bit of chocolate, that bowl of ice-cream or that handful of chips anytime – so do you really want to eat it right now?
Mindful eating is about listening to your body, giving it the food that it wants and being aware of all of your senses while you eat.
The Center for Mindful Eating in the US describes the technique as:
• Choosing to eat food that is both pleasing to you and nourishing to your body by using all of your senses to explore, savour and taste
• Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating
• Being aware of the effects of non-mindful eating, so you are less likely to overeat
PRACTICAL STEPS3 32
THIS IS AN ABRIDGED VERSION OF AN ARTICLE WHICH FIRST APPEARED IN HEALTHY FOOD GUIDE MAGAZINE.
USE A SIMPLE SCALE OF 1 TO 10 TO HELP ASSESS YOUR LEVEL OF HUNGER
AND FULLNESS AT ANY TIME.Good place to START eating
Good place to STOP eating
AM I HUNGRY?
1
2221
KNOW YOUR PORTION SIZES
DAIRY OR ALTERNATIVES TREATS UNSATURATED FATS
FRUIT VEGETABLES
GRAINS OR CEREALS PROTEIN
1 cup milk = 250mLs 1 slice of cheese = credit card 1 tub yoghurt = 3/4 cup
pasta/noodles = tennis ball 90-100g raw lean meat = palm size
½ cup cooked vegetables = tennis ball
40g brownie = ½ your palm
1 banana = handful
¼ cup muesli = light bulb 115g fish = the size of your hand
1 cup raw leafy greens = 2 handfuls
25g chocolate = matchbox 10mL oil = ½ filled bottle cap
2 kiwifruits = handful
slice bread = smartphone 30g nuts = small handful
1 carrot = handful1 cup berries = light bulb
THIS IS AN ABRIDGED VERSION OF AN ARTICLE WHICH FIRST APPEARED IN HEALTHY FOOD GUIDE MAGAZINE.
2423
REFERENCES
1. Australian Bureau of Statistics (2013) Australian Health Survey 2011/2012
2. Cavanagh K; Vartanian LR; Herman CP; Polivy J, 2014, ‘The effect of portion size on food intake is robust to brief education and mindfulness exercises’, Journal of Health Psychology, vol. 19, no. 6, pp. 730 – 739
3. National Health and Medical Research Council 2006, Nutrient Reference Values for Australia and New Zealand, Canberra: National Health and Medical Research Council
4. 2014 Australian Grains and Legumes Consumption and Attitudinal Study
5. Schwartz J, Byrd-Bredbenner C 2006, Portion Distortion: Typical portion sizes selected by young adults. Journal of the American Dietetic Association 106 :1412-1418
6. Bryant R, Dundes L 2005,Portion distortion :a study of college students .Journal of Consumer Affairs 39(2) :399-408
7. Burger K, Kern M, Coleman K (2007) Characteristics of self-selected portion size in young adults. Journal of the American Dietetic Association 107: 611-618.
8. Condrasky M, Ledikwe J, Flood J, Rolls B (2007) Chefs’ opinions of restaurant portion sizes. Obesity 15(8): 2086-2094
9. Wansink B, Van ittersum K, Painter JE. (2006) Ice cream illusions: bowls, spoons and self-served portion sizes. American Journal of Preventive Medicine 31: 240-243
10. Wansink B, van Ittersum K (2013) Portion size me: plate-size induced consumption norms and win-win solutions for reducing food intake and waste. Journal of Experimental Psychology: Applied 19(4): 320-332.
11. Laural English, Marlou Lasschuijt , Kathleen L. Keller, 2015, Mechanisms of the portion size effect. What is known and where do we go from here? Appetite 88 ,39–49
12. Steenhuis I, Vermeeer W 2009,Portion size: review and framework for interventions. International Journal of Behavioural Nutrition and Physical Activity 6:58.
13. C. Peter Herman, Janet Polivy, Patricia Pliner, Lenny R. Vartanian, 2015, Mechanisms underlying the portion-size effect, Physiology & Behavior 144 (2015) 129–136
14. Eva Almiron-Roig, Melina Tsiountsioura, Hannah B. Lewis a, Jianhua Wua,I vonne Solis-Trapala, Susan A. Jebb, 2015, Large portion sizes increase bite size and eating rate in overweight women, Physiology & Behavior 139, 297–302
15. Rolls BJ, Meengs JS,2007. The effect of large portion sizes on energy intake in sustained for 11 days. Obesity 15(16) 1535-1543
16. J.O. Fisher, M.I. Goran, S. Rowe, M.M. Hetherington, 2015, Forefronts in portion size. An overview and synthesis of a roundtable discussion, Appetite,88,1-4
17. Johnson SL, Hughes SO, Cui X, Allison D,Liu,Goodall S, Nicklas T, Power T, Vollrath K,,2014, Portion sizes for children are predicted by parental characteristics and the amounts parents serve themselves, American Journal of Clinical Nutrition 99:763-770
18. Zlatevska, N., Dubelaar, C., & Holden, S. (2014). Sizing up the effect of portion size on consumption. A meta-analytic review. Journal of Marketing, 78, 140–154.
19. Kesman RL, Ebbert JO,Harris KI, Schroeder DR ,2011, Portion control for the treatment of obesity in the primary care setting. BMC Research Notes 4 :346