Despite all the quick-fix promises of fad diets, if you want to lose weight, you have to eat less and move more. 

Many portions—in both restaurant and home-cooked meals—are too large.  Supersizing portions is supersizing Americans’ waistlines. Beware of portion distortion! 

Use these visuals to help you judge what a usual portion size looks like:

• A1/2 cup of vegetables or fruit is about the size of your fist.
• A medium apple is the size of a baseball.
• A three-ounce portion of meat, fish or poultry is about the size of a deck of cards.
• A single-serving bagel is the size of a hockey puck.
• 1-1/2 ounces of low-fat or fat-free cheese is the size of a pair of dice.
• 1 oz. of ready-to-eat cereal can vary from 1/4 cup to 1-1/4 cups (check label)
• A 1/3 cup of nuts equals a level handful for the average adult

When Eating Out:

Eat half your entrée and save the rest for lunch the next day.  If you have dessert, split it with a friend. Think about having an appetizer and soup or salad as your meal.

At Home:

Serve appropriate portion sizes, and store the rest for leftovers.  Avoid eating directly out of a bag or carton. 

For a more information on portion sizing, eating tips, and healthy recipes, see the free brochure series “The New American Plate” online at the American Institute for Cancer Research website, www.aicr.org.

Sources:  Everyday Choices for a Healthier Life, www.everydaychoices.org and American Institute for Cancer Research, www.aicr.org.