Pay attention to what you eat

It’s hard to turn down a super-size or an extra-large portion at a restaurant. You tell yourself a few extra fries here or a large soda there isn’t a big deal. Or maybe it’s a salad and you convince yourself it’s still healthy, even if you eat a dinner-size portion at lunchtime. It won’t do any harm, right?

It’s important to eat small portion sizes to stay healthy and ward off obesity. But how do you even know what the right size is? To help you visualize better, here’s what normal portion sizes look like, according to the American Heart Association (AHA):

•1 ounce of meat: size of a matchbox

•3 ounces of meat: size of deck of cards or bar of soap

•8 ounces of meat: size of thin paperback book

•3 ounces of fish: size of checkbook

•1 ounce cheese: size of four dice

•2 tablespoons peanut butter: size of ping-pong ball

•1 cup pasta: size of tennis ball

•Regular bagel: size of hockey puck

•Medium apple or orange: size of tennis ball

•Cup of lettuce: four leaves

•1 cup chopped raw vegetables or fruit: size of baseball

Portion Size Options

Sure, it may sound easy to judge portion size according to common household items, but how do you stay on track? Here are some ideas to help you control portion size, courtesy of the AHA:

Instead Of: Scarfing down a large fast-food hamburger

Try: Consuming a regular fast- food hamburger

Instead Of: Supersize fast-food fries

Try: Small fast-food fries

Instead Of: Ordering a large soda

Try: Sipping on a small soda

Instead Of: Getting your own entree

Try: Sharing one with a friend

Instead Of: Using cream cheese on your bagel

Try: A low-fat cream cheese or use half the amount you usually do

Instead Of: Eating your entire meal at once

Try: Saving the other half for lunch the next day

Instead Of: Eating from the potato chip bag

Try: Placing a few chips on a plate