Topic 2: Control portions and ingredients
A serving is the amount of food or drink you want to consume at one time, whether at a restaurant, at school or at a friend’s house or at home. Many people eat larger portions than they need, especially when they are at home. Prepared meals—from a restaurant, grocery store, or at school—can be larger portions than your body needs to keep you full. Just one very large meal of fast food can have more calories than you need in an entire day. This habit can lead to weight gain. When eating fast food, choose small portions or healthier options such as a vegetable wrap or salad instead of fries or fried chicken.
Tips for a healthy diet:
- Try to limit foods such as cookies, sweets, frozen desserts, chips and French fries, which are often high in sugar, unhealthy fats and salt.
- Have a pear, apple or banana for a quick snack; a small bag of carrots; or hummus with sliced vegetables.
- Do not add sugar to food and drink.
- Drink fat-free or low-fat milk and avoid sugary drinks. Carbonated drinks, energy drinks, sweet teas and some juices have added sugars, which are a source of extra calories.
