Portion sizes have more than doubled since the mid-1980s. Today a typical size of French fries is about 6.9 ounces and 610 calories, whereas twenty-or-so years ago a typical size of French fries was around 2.4 ounces and 210 calories.

So how can we get control of our portions? One of the most important ways is to read labels and pay attention to the serving size. Measure out foods. We are used to seeing larger sizes so we must retrain our eyes to know the appropriate serving size.

Here are some appropriate serving sizes:

• Meat, chicken and fish should be 3 oz. (or the size of a deck of cards)
• Pasta, rice, oatmeal, potatoes and cooked vegetables should be a half cup (or the size of a tennis ball)
• A bagel or muffin should be 1 oz. (or the size of a ping pong ball)
• Cheese should be 1 oz. (or the size of your thumb)
• Butter or margarine should be the size of a stamp
• Raw vegetables and fruit should be the size of a baseball

Learn the appropriate serving sizes and then, when dining out, take home anything that is over the correct portion. We need to stop thinking we have to join the “clean plate club” and instead stop eating when we are full. You should never walk away from the table feeling “stuffed.” That is a sign that you have eaten too much.

Avoid buffets. It is almost a guarantee that we will overeat if we go to a buffet. Remember portion control does not only apply to food but also to beverages. It is just as important to read labels for beverages.

Another way to ensure we are eating appropriate portion sizes is, when fixing your plate, to have half of your plate be vegetables, one quarter of your plate be a meat or protein source, and the remaining quarter be a starch. Vegetables are low in calories and high in vitamins and minerals. Additionally, vegetables provide fiber, which helps control hunger and often leaves us feeling full longer.

You can still have your favorite dishes, but remember to have everything in moderation and stick to the serving sizes.