It is becoming more and more difficult limit serving sizes in a society where eating out is becoming more common and restaurants are serving larger and larger portions. Over the years, our idea of what a "normal" serving size is, has been getting larger and larger. As a result we tend to over eat and consume far too many calories.

You cannot control your portions if you do not know the size of a regular portion to refer to. When evaluating portion sizes, 3oz of meat is about the size of a deck of cards, 1oz of meat is the size of a matchbox and 1 cup of starch is about the size of a tennis ball.

Alternatively, compare the food to the size of your hand. A piece of meat should be no bigger than your palm or thicker than your hand.When deciding serving sizes for pasta or rice, the serving should be no larger than a closed fist.

1. Practice “mindful” eating: eat nutritious satisfying foods and enjoy every bite of your meal. You will feel satisfied with less food. Think about the food you are eating and do not be distracted while eating.
2. Eat a salad before your meal. Salads fill you up without adding extra calories to your meal.
3. Eat healthy meals and nutritious snacks at regular intervals. When you stay hungry for too long, you will end up eating too much of the wrong foods. Eating smaller portions regularly is healthier.
4. Eat slowly. Remember, it takes us 20 minutes after eating before we start to feel full.
5. Use smaller plates, bowls and cups to server your food in. For example, have your dinner in a side plate instead of a dinner plate.
6. Store left over’s in divided portions enough for one meal. This way you will only reheat and therefore eat enough for one portion.
   
7. Do not bring serving pots to the dining table. Serve yourself in the kitchen and leave the seconds there. You will be discouraged to go back for more.
   
8. Buy smaller pack sizes of snack foods. Mini-bags of chips are usually enough for one snack. Avoid buying large family pack sizes.

• Eat half your meal and pack the rest or share a meal. Most restaurants are quite happy to split a meal for a very small charge and you end up with a reasonable size portion
• Ask for substitutions for accompaniments on the menu. Order a salad or steamed vegetables as a side instead of roast potatoes or fries. The vegetables and salad will make you fuller quicker.
• Order an appetizer or salad as your main course. In most restaurants, a filling appetizer is just enough to satisfy your hunger and you will not need an entrée.
• Do NOT fall for the “upsize” offer. All you are doing is paying for extra calories that you do not require.
• Ask your waiter for a lunch menu that usually has smaller food portions. If they do not have one, order from the children’s menu. In many eateries, the children’s menu is enough to satisfy an adult.
• Avoid buffets. It is easy to eat way more than you need because of the “all you can eat for one price” concept.