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