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Everything today has become super-sized, and food portions are no exception! Servings are bigger—sometimes increased four times more than normal—and even dinner plates are larger. It can be bewildering to figure out what a healthy portion is, and how you can be sure that’s what you’re getting.

Here’s a comparative guideline to help you gauge an appropriate portion:

Item About the size of ...
1 cup, or a medium fruit Tennis ball, handful, fist

1 ounce (cheese, tofu) 3-4 dice, your thumb

2 Tbsp. (peanut butter, cream cheese Ping pong ball, golf ball

Diameter 1 med. Fruit Length of finger

3 ounces (meat, poultry) Deck of cards, palm of hand

½ cup (fruit, veggies) 1 handful

3 ounces (fish) Checkbook, length of hand

1 ounce (candy, nuts) 1 handful

1 serving snacks, chips 2 handfuls

Help for Portion Management

Knowing the appropriate portion size can definitely help, but below are tricks you can use to ensure you actually get those portions. If you get in the habit of actually thinking about your portion sizes, it can be really helpful in those times your willpower starts to waver.

1. Always order the small size; don’t super size anything.
2. Don’t go to all-you-can-eat buffets
3. Before eating or drinking anything, always check out the product label to find out what the recommended serving is and see how many servings are included in the entire bag/box/bottle.
4. When serving from large containers, place one portion on your plate, and put the rest away and out of sight. Never eat out of the carton, bag or box.
5. If you do buy wholesale or large containers or food, open the package and divide contents into small portions (in baggies, freezer bags, Tupperware containers) for individual consumption.
6. Wash out and save NutriSystem cartons (i.e. cereal container, entrée tray) and use them as a guide for store-bought foods. Measure portions into them for help in eyeballing proper portion sizes.
7. When dining out, order appetizers or lunch portions for dinner.
8. Have restaurants box half of your meal before you even begin eating, to avoid temptation. Take the rest home with you for tomorrow or share it with other guests.
9. When dining at home, use smaller plates and bowls so you portions don’t look so lost.
10. Don’t serve food family-style. “Plate” the food before the meal (with appropriate portions) and serve restaurant style.
11. Eat slowly and put your fork down between bites.
12. Drink water continuously throughout your meal.
13. Choose fruits, vegetables and whole grains which will fill you up more completely than high-sugar or over-processed foods.
14. Remember that you don’t need to clean your plate. Leave food if you’re full.