So, often times I get this..."I think I eat pretty healthy but I just eat to much."    Or if you are exercising and eating well but not losing weight maybe you are just eating to much.  Often times the portion sizes we are accustomed to eating and often served at resturants are 2-3 x more then what a single portion truly is.  So, here are some guidelines for eyeballing portion size that I found on WebMD.  To print a copy of the guidelines here is a link.. www.healthyeating.webmd.com. />
First get in the habit of filling your plate 1/2 vegetables, 1/4 lean protein, 1/4 whole-grain carbs or starch.  Also, using a smaller plate is always a good idea. 

Basic Guidelines:

1 cup=baseball
1/2 cup=lightbulb
1/4 cup or 2 tbsp=golf bal
1 tbsp=poker chip
1 slice of bread=cassette tape
3 oz of chicken or meat=deck of cards
3 oz of fish=checkbook
1 oz of lunchmeat=compact disc
3 oz muffin or biscuit=hockey puck
1 1/2 oz of cheese=3 dice


The website offers more detailed items for example 1 brownie is the size a dental floss package (YIKES).  1 bagel is the size of a 6 oz tuna can (YIKES again). 

So, take a look at this and then think about what you are eating and see if your portions are in line or not.  You might be eating a lot more then you think. 

Let me know if you have questions or unable to print the portion guide and I can get you a copy. 

Amy