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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