What s a heal thy portion size? Take the test ...

S t a y a w ay f r o m l ar g e a nd s u p e r - s i z e d p o r t i o n s .

Eating healthy doesnt have to be a big mystery. One of t h e b e s t wa y s t o s t a y h e a l t h y and keep a healthy weight is to eat the right portion sizes.

You have the power! You can make h e a l t h y ch o i ce s .

Take the test. See how many calories t h e s e co m m o n f o o d s h av e .

H o w m a n y c a l o r i e s in a 20-oz. bottle of soda?

100 calories

??? calories

a. 200

b. 250

c. 300

A 20-oz. Bottle of Soda has

Po r t i o n s i z e s h a v e g ot t e n H U G E ! B u t y ou ha ve t h e p o w e r n ot t o ch oo s e t h e m .
1. Choose water. Tap water is free! 2. Drink water, or 1% or fat-free milk with meals. 3. Dont be fooled by juice, or sweetened tea and coffee drinks. They can have more calories than soda!

250
calories

Ho w m an y ca lo rie s in a 2 0 - o z . b ot t l e o f j u i c e ?

90 calories

??? calories

a. 175

b. 270

c. 350

A 20-oz. Bottle of Juice has

Po r t i o n s i z e s h a v e g ot t e n H U G E ! Bu t yo u h av e t h e p o w e r n ot t o c ho os e t he m.
1. Choose water. Tap water is free. 2. Snack on a piece of fresh fruit instead of drinking fruit juice. 3. Choose the smaller size and add some water to make it last longer.

270
calories

H ow ma ny calories i n a f ull- sized bagel?

140 calories

??? calories

a. 150

b. 250

c. 350

Full-sized Bagel

Bagel 1. Choose a smaller size, such as a mini-bagel.

Portion sizes have gotten HUGE! But you h a v e t h e p o w e r n ot t o c h o o s e th e m .

350
calories

2. Eat half the bagel, and take the other half home for another meal. 3. Choose lower-calorie spreads (low-fat cream cheese or a butter substitute), and ask for a small amount of it and on the side, if possible.

Ho w m a n y c a l o r i es in a l a r g e s e r v in g o f Fr e n c h fr i es ?

230 calories

??? calories

a. 350

b. 500

c. 800

Large French Fries have

Po r t i o n s i z e s h a v e g ot t e n H U G E ! B u t y o u ha ve t h e p o w e r n ot t o c ho os e t he m.
French Fries 1. Choose the small size. 2. Eat only half. 3. Share with a friend. 4. Ask for a side salad or fruit instead of the French fries.

500
calories

How m an y ca lo ri es in 2 s lic e s of pi zz a?

380 calories

??? calories

a. 500

b. 760

c. 1,000

2 Slices of Pizza have

Pizza 1. Eat only one slice.

Po r t i o n s i z e s h a v e g ot t e n H U G E ! B u t y ou ha ve t h e p o w e r n ot t o c ho os e t he m.

760
calories

2. Choose lower-calorie toppingsinstead of pepperoni, ask for spinach, mushrooms or broccoli. 3. Remove some of the grease with a napkin. 4. If you want something else to eat, get a salad or vegetable on the side.

Remember, one of the best ways to stay healthy is to eat smaller portions. Notice t h e s i z e o f p o r t i o n s a n d c h o o se h e a l t h y portions, not large and super-sized! This is a choice you can make every day, o n e d a y a t a t i me .

You and your family have the power to stay healthy. S t a r t t o da y !