A great way to keep ever-growing portion sizes in check is to visualize what a serving size should look like.
Read more from FitSugar about suggested portion size visual cues. And, some interesting data on portion distortion from mealsmatter.org:
|Serving Sizes Then and Now|
|Food or beverage||1950s||Expanded 2003 portion|
|French fries||2.4 ounces||up to 7.1 ounces|
|Fountain soda||7.0 ounces||12 to 64 ounces|
|Hamburger patty||1.6 ounces||up to 8.0 ounces|
|Hamburger sandwich||3.9 ounces||4.4 to 12.6 ounces|
|Muffin||3.0 ounces||6.5 ounces|
|Pasta serving||1.5 cups||3.0 cups|
|Chocolate bar||1 ounce||2.6 to 8 ounces|
Another great tip: skip the dinner plate and eat on the salad plate. It'll look fuller!