Portion sizes are key to controlling caloric intake.

For many dieters, knowing the proper portion size is the first step to losing weight. Here are some tips: bagels should be the size of a CD, meat should be the size of a deck of cards, side dishes should be the size of a mouse and fruit should be the size of a closed fist.

The American Dietetic Association recommends using these visuals to control portion sizes:

• A medium potato should be the size of a computer mouse
• An average bagel should be the size of a hockey puck
• A cup of fruit the size of a baseball
• A cup of lettuce is four leaves
• Three ounces of meat is the size of a cassette tape
• Three ounces of grilled fish is the size of your checkbook
• One ounce of cheese is the size of four dice
• One teaspoon of peanut butter equals one die
• One ounce of snack foods–pretzels, etc. equals a large handful

Here are a few more “simple measures” to know:

1. The average index finger would be the size of 1 oz. of meat.
2. Your closed fist would equal a 4oz. skinless chicken breast on the bone.
3. Most women’s fists are the size of 1 cup.
4. Most men’s fists are the size of 1 1/2 cups.
5. A can of soda is 12oz.
6. A pint of food from a Chinese restaurant is equal to 2 cups; which is the perfect serving size for pasta!
7. 2 pats of butter as in a restaurant, is greater in calories than a plate of pasta!
8. A deck of cards or 1 McDonald’s hamburger patty equals the size of 3oz. of meat.
9. When ordering from a deli, you can tell them how much ham, turkey or roast beef you want (3-4 oz.) on your sandwich. They can easily measure it for you.
10. If “supersizing” is an option…don’t make it one.
11. Don’t choose anything fried.
12. “Fat-free” usually means high-sugar.
13. Mustard, barbecue sauce, duck sauce, salsa and tomato sauce are great toppings!