One of the most difficult tasks many of us have in managing our weight is controlling the amount of food we eat. But, keeping portion sizes in check is a significant element in maintaining a healthy weight.

Successful weight management boils down to the number of calories eaten versus the number of calories burned.  When that ratio is unbalanced in favor of consuming too many calories, we gain weight.

Many of us use mealtime, especially dinner, as a time to relax visit and catch-up with family and friends. But, lingering at the table increases the likelihood that we will continue to eat or pick at the food on the table. 

For others, mealtime is picked up at the drive-thru window for a quick bite before rushing to an appointment or the kids soccer game. Unfortunately, lurking inside that quick and convenient bag is a meal that would adequately feed more than one person.

Regardless of where we eat our meals or where we get them from, the bottom line is that we all need to practice control... more specifically portion control.

It's no secret that controlling the amount of food we eat is not an easy task.  American's expanding waist lines are due, in large part, to the the ever expanding "super size" food portions.

Without a doubt, the best regulator of portion control is measuring out the food we eat, but for many, that's just not going to happen.  Here are some practical tips to keep tabs on the amount of food you're eating:

• One serving (three ounces) of meat, poultry or fish is about the size of a deck of playing cards or the palm of a woman's hand.

• One serving (one-half cup) of fruit, vegetables, pasta or rice is about the size of a tennis ball.

• One serving (one ounce) of cheese is about the size of your thumb or one domino.

• One serving (one cup) of milk, yogurt, or chopped fresh greens is about the size of a small hand or a tennis ball.

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