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Appendix T: Portion distortion QUIZ and the Plate method The Portion Distortion Quiz and the Portion Distortion Quiz 2 are given to participants during Session 8. Quizzes and answers can be printed out and given to participants, or they can be projected by using transparencies or PowerPoint. The handout below, The Plate Method, is to be copied and distributed to all participants. Source: Portion Distortion Quiz: National Heart, Lung, and Blood Institute Plate Method: Multiple sources (see below and publications listed in Appendix AE: References) Web site: Portion Distortion Quiz: http://hp20 0.nhlbihin.net/portion/ Description: Anyone eating on the run or at restaurants has probably noticed that food portions have gotten larger. Some portions are called “super-sized,” while others have simply grown in size and now provide enough food for at least two people. With this growth have come increases in our waistlines and body weight. To see if participants in your Power to Prevent group know how today’s portions compare with the portions available 20 years ago, use the Portion Distortion Quizzes and 2 (see accompanying CD-ROM). The quizzes also illustrate the amount of physical activity required to burn off the extra calories provided by today’s portions. The Plate Method provides a visual aid that people with diabetes and those trying to lose or maintain weight can use to increase vegetable consumption and control portion size of other foods. Several organizations have come up with versions of the Plate Method. The handout provided in Power to Prevent contains a description of the Plate Method adapted from www.tops.org/. Publications concerning the Plate Method are listed in Appendix AE: References To obtain the Portion Distortion quizzes: ) Print from the URL addresses listed above or 2) Print from the Power to Prevent CD-ROM accompanying this curriculum To use The Plate Method: ) Photocopy the following pages in this Appendix or 2) Visit the URLs provided on the following pages and in the references NDEP Power to Prevent Appendices 77
The Plate Method The Plate Method can help people eat more vegetables and control the portions sizes of other foods they eat. The example below uses a 9-inch diameter dinner plate. Remember—don’t pile the plate high with a big mountain of the pasta, rice, and meat. The idea is to make a fat portion covering one-quarter of the plate and about inch high. Then add fruit and dairy. Adapted from TOPS ® (www.tops.org/). The Plate Method �� This method is a quick and easy way to get more vegetables into your diet and to control your portions of other foods. At breakfast: . Divide your 9-inch dinner plate into two halves. Use one half for whole grain foods such as one to two slices of whole wheat toast. 2. Divide the other half into two quarters. Use ¼ of the plate for meat or other protein foods (e.g., egg, low-fat sausage, beans). 3. Leave the other ¼ of your plate empty at breakfast. 4. Add one piece of fruit, and one glass of fat-free or low-fat milk (if you drink milk). At lunch and dinner: . Divide your 9-inch dinner plate into two halves. Use one half for cooked or fresh vegetables. 2. Divide the other half into two quarters. Use ¼ of the plate for whole grain foods such rice or pasta. 3. Use the remaining ¼ of the plate for meat, poultry, fsh, or other protein foods (e.g., tofu, beans). 4. Add one piece of fruit and one glass of fat-free or low-fat milk (if you drink milk). The Plate Method is particularly well suited to those who eat out often. Adapted from Diabetic.com, a Web site that serves as an educational resource (available at www.diabetic.com). NDEP Power to Prevent Appendices 78 ��
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Power to Prevent A Family Lifestyle
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Credits and Acknowledgments NDEP Af
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Table of Contents Foreword. . . . .
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Appendix Materials and Resources Th
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Additional Resources for Program Le
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Organizations Black Women’s Healt
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in the Forward/Introduction section
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NDEP GAME PLAN Food and Activity Tr
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Session No. and Title Session 10 Pa
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Session Duration Each session is de
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Session Preparation As program lead
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Refreshments and healthful snacks,
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Conducting the Session NOTE: Times
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Say: “Let’s fll in our Individu
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The program leader ends the session
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NOTE: You could choose other sticke
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NDEP Power to Prevent Program Leade
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Getting Started Getting started wit
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NDEP Power to Prevent Program Leade
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Key to Icons Used in Power To Preve
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At least two helpers to assist peop
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Say: “The objectives for today’
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What are some of the Complications
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Pledge Possible Improvements I’ll
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NDEP Power to Prevent Session 0
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Purchase stickers (stars, smiling f
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Discussion Points Say: “Small Ste
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Preparation and Reminders for the N
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Advance Preparation NOTE: The NDEP
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Discussion Points Say: “Healthy e
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Activity Take a 5- to 0-minute brea
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Tips for Inviting a Registered Diet
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NDEP Power to Prevent Session 3 0
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Appendix U: Why Physical Activity I
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in silence. Suggest that if partici
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Ask participants to name ways that
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Optional Activities 4.1 Visit an At
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also be downloaded from the NDEP We
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Say: “Cooking can be a fun activi
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Brochure 7 Principles for Controlli
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Conducting the Session Welcome Welc
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List answers on a fipchart, and mak
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Conducting the Session Welcome Welc
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Activity Take a 5- to 0-minute brea
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Advance Preparation In addition to
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Further Information on Diabetes Pre
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Obtain copies of Appendix Q: Energi
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Review of Discussion Points Say:
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My Pyramid Some people in your grou
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Bring copies of menus from several
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Example of better “I statement”
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If you plan do to the Optional Acti
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It is recommended that people with
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Optional Activities 1.1 Review the
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Discussion Points Say: “Making ch
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Pledge Have participants make an in
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Advance Preparation for Session 12
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Make photocopies of the Post-progra
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Review of Discussion Points Say:
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NDEP Power to Prevent Appendices 2
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Sample Letter to Potential Partners
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Black Women’s Health Imperative w
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Community newspaper organizations S
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Selecting and Securing a Regular Me
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Reward participants for fnishing th
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People bring their children to the
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Page 161 and 162: “I can accept failure. Everyone f
Page 163 and 164: NDEP Power to Prevent Appendices 28
Page 171 and 172: Session Questionnaire Intent 1 Pre-
Page 173 and 174: Where Am I Right Now? Thinking abou
Page 175 and 176: The next questionnaire is an option
Page 177 and 178: Feelings About Having Diabetes Plea
Page 179 and 180: Pre-Session 3 Questionnaire (Fill o
Page 181 and 182: Post-Session 3 Questionnaire (Fill
Page 183 and 184: Pre-Session 4 Questionnaire (Fill o
Page 187 and 188: Please answer the following. (Check
Page 189 and 190: Check Ups Please check “Yes” or
Page 191 and 192: How confdent are you now? Please ci
Page 195 and 196: Where Am I Right Now? Thinking abou
Page 199 and 200: 1 Start Here 2 Check Calories 3 Lim
Page 211: NDEP Power to Prevent Appendices 76
Page 223 and 224: Spotting Denial Denial has a few ca
Page 225 and 226: If you have three or more of these
Page 227 and 228: Let Anger Be Your Ally The goal is
Page 229 and 230: Learning to Relax There are many wa
Page 237 and 238: Si Usted Tiene Diabetes, ¡Sepa los
Page 239 and 240: Small Steps. Big Rewards. Prevent T
Page 241 and 242: Publications and Resources for Chil
Page 243 and 244: Team Care: Comprehensive Lifetime M
Page 245 and 246: Team Care: Comprehensive Lifetime M
Page 249 and 250: New Beginnings: A Discussion Guide
Page 253: NDEP Power to Prevent Appendices 8
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