GETTING WISE WITH PORTION SIZE FAST FOOD TIPS How to Cut Calories: Have a small or regular hamburger rather than a large cheeseburger and save 150.

GETTING WISE WITH GETTING WISE WITH PORTION SIZEPORTION SIZE

FAST FOOD TIPSFAST FOOD TIPS

How to Cut Calories:How to Cut Calories: Have a small or regular hamburger rather than Have a small or regular hamburger rather than

a large cheeseburger and save a large cheeseburger and save 150 calories150 calories Consume a small fry rather than a large fry Consume a small fry rather than a large fry

and save nearly and save nearly 300 calories300 calories Order a small soda rather than a large soda and Order a small soda rather than a large soda and

save another save another 150 calories150 calories

Source: American Cancer SocietySource: American Cancer Society

TIPS FOR SMALLER PORTIONS WHEN TIPS FOR SMALLER PORTIONS WHEN DINING OUTDINING OUT

Share your meal with a friendShare your meal with a friend Ask for a to-go box while ordering your Ask for a to-go box while ordering your

mealmeal Eat ½ of the meal and save the other ½ for Eat ½ of the meal and save the other ½ for

lunch the next daylunch the next day

Source: American Cancer SocietySource: American Cancer Society

MORE DINING OUT TIPSMORE DINING OUT TIPS

Ask for salad dressings, sauces, and gravy on Ask for salad dressings, sauces, and gravy on the sidethe side

Order a healthy soup or salad before dinner to Order a healthy soup or salad before dinner to curb your appetite before the mealcurb your appetite before the meal

Stop eating when you feel politely full, you Stop eating when you feel politely full, you don’t have to finish the mealdon’t have to finish the meal

Always order water with your mealAlways order water with your meal

Source: Weight Control Information NetworkSource: Weight Control Information Network

Cutting Back While Dining InCutting Back While Dining In Eat slowly…allow your brain to register that it is Eat slowly…allow your brain to register that it is

fullfull Avoid eating while watching TVAvoid eating while watching TV Take second portions of veggies and salads Take second portions of veggies and salads

rather than desserts or meatsrather than desserts or meats Eat healthy snacks between meals to prevent Eat healthy snacks between meals to prevent

getting too hungrygetting too hungry When you need a treat, enjoy small portions When you need a treat, enjoy small portions

like a ½ cup of ice creamlike a ½ cup of ice cream

Source: Weight-control Information NetworkSource: Weight-control Information Network

WHAT’S A PORTION SIZE?WHAT’S A PORTION SIZE?

3 oz meat = deck of cards3 oz meat = deck of cards

1 oz cheese =1 oz cheese = 4 dice4 dice

½ cup pasta =½ cup pasta = tennis balltennis ball

Source: American Cancer SocietySource: American Cancer Society

Substitute the bad with the Substitute the bad with the good!good!

Consuming five or more fruits or vegetables a Consuming five or more fruits or vegetables a day can help prevent day can help prevent cancercancer,, so if you need to so if you need to eat more, make it a fruit or vegetable!!!!eat more, make it a fruit or vegetable!!!! Apples and OrangesApples and Oranges Dried fruitsDried fruits Raw veggiesRaw veggies Unsweetened applesauceUnsweetened applesauce Stir-fry vegetablesStir-fry vegetables

Source: American Cancer SocietySource: American Cancer Society

The Take Home MessageThe Take Home Message

YOU CAN EAT WHAT YOU WANT…YOU CAN EAT WHAT YOU WANT…

WHEN YOU WANT…WHEN YOU WANT…

JUST LIMIT YOUR PORTION SIZE!!!JUST LIMIT YOUR PORTION SIZE!!!

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