Restaurant serving sizes are usually much larger than the amount you need. Use these visual to help you manage your portion sizes when you’re on the go.

Image of a thumb

Your thumb = 1 ounce of cheese or 1 tablespoon of salad dressing or peanut butter

Image of a shot glass

2 tablespoons of oil = a shot glass

Image of a matchbox

1 ounce of meat = a matchbox

Image of a baseball

 1 cup of chopped fruit or vegetables = a baseball (2 servings)

Image of a computer mouse

  Medium potato = a computer mouse (1 serving)

Image of a hockey puck

  Average bagel = a hockey puck (2 servings)

Image of a tennis ball

1 cup of cooked pasta = tennis ball (2 servings)

Here are some additional tips to help you manage your portion sizes when eating out.

• As soon as you get your meal, split it in two and have half wrapped up to take home.
• Instead of a whole meal, order an appetizer for a main meal.
• Order dressings or rich sauces on the side. Use it sparingly or dip your food into it.
• Avoid upsizing meals at fast-food restaurants.
• Use smaller plates and bowls at self-service restaurants.
• Buy smaller packages of snack foods.
• Eat slower and savor your food. It takes about 20 minutes for your stomach to signal to your brain that you are full.