2. GETTING WISE WITH PORTION SIZE

3. FAST FOOD TIPS  How to Cut Calories:  Have a small or regular hamburger rather than a large cheeseburger and save 150 calories  Consume a small fry rather than a large fry and save nearly 300 calories  Order a small soda rather than a large soda and save another 150 calories Source: American Cancer Society

4. TIPS FOR SMALLER PORTIONS WHEN DINING OUT  Share your meal with a friend  Ask for a to-go box while ordering your meal  Eat ½ of the meal and save the other ½ for lunch the next day Source: American Cancer Society

5. MORE DINING OUT TIPS  Ask for salad dressings, sauces, and gravy on the side  Order a healthy soup or salad before dinner to curb your appetite before the meal  Stop eating when you feel politely full, you don’t have to finish the meal  Always order water with your meal  Source: Weight Control Information Network

6. Cutting Back While Dining In  Eat slowly…allow your brain to register that it is full  Avoid eating while watching TV  Take second portions of veggies and salads rather than desserts or meats  Eat healthy snacks between meals to prevent getting too hungry  When you need a treat, enjoy small portions like a ½ cup of ice cream Source: Weight-control Information Network

7. WHAT’S A PORTION SIZE? 3 oz meat = deck of cards 1 oz cheese = 4 dice ½ cup pasta = tennis ball Source: American Cancer Society

8. Substitute the bad with the good!  Consuming five or more fruits or vegetables a day can help prevent cancer, so if you need to eat more, make it a fruit or vegetable!!!!  Apples and Oranges  Dried fruits  Raw veggies  Unsweetened applesauce  Stir-fry vegetables Source: American Cancer Society

9. The Take Home Message YOU CAN EAT WHAT YOU WANT… WHEN YOU WANT… JUST LIMIT YOUR PORTION SIZE!!!

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