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To reach or maintain a healthy weight, you have to watch what you eat — literally. That’s because your brain can trick you into thinking you’re eating less than you actually are. Here’s how to keep your portion sizes reasonable.

Sizing Things Up

The serving size on a nutrition label is not a recommended amount of food to eat, but a quick way of letting you know the calories and nutrients in a certain amount of food. As you read nutrition labels, you may be surprised to learn how many servings are actually in a food package. The sample label below indicates that the can contains two servings that are 250 calories each.

Source: NHLBI

A portion indicates how much of a food you choose to eat at one time. While most of us try to limit our portion sizes to a single serving, we’re not always successful. Learning to eyeball a reasonable portion size in relation to everyday items is one strategy that can help.

You can also measure portion size using a food scale or other device and the guidelines below.

10 Steps to Portion Control

Portion control can be tricky, so try these simple strategies for keeping your portion sizes in check.

1. Get smart about nutrition labels. In addition to serving size, make sure to read the servings per container information to understand how many servings a food package contains.
2. Measure your food. Invest in measuring cups and measuring spoons until you are comfortable eyeballing reasonable portions.
3. Use smaller plates and bowls. Food portions look bigger and more appetizing when served in smaller dishes.
4. Wait before you take seconds. It takes about 20 minutes for your body to register that it’s full. If you’re still hungry after 20 minutes, try a small second helping.
5. Keep serving plates in the kitchen. You are more likely to give yourself reasonable portions and skip extra helpings if serving dishes don’t join you at the table.
6. Break between bites. Put your folk down between bites to ensure you eat slowly and feel yourself getting full.
7. Don’t eat straight from the package. It’s easy to overeat when you’re reaching into a food bag. Instead, measure your portion into a dish before eating.
8. Divide your plate into four sections. Fill half your plate with vegetables, one-quarter with a lean meat such as grilled chicken breast, and one-quarter with a whole grain such as brown rice or whole wheat pasta.
9. Follow restaurant rules. To help keep restaurant portions reasonable, ask your waiter to pack up half your entrée before you start to eat. Or, order an appetizer as your entrée.
10. Write every bite. Keeping a food journal of what you eat throughout the day will help you to eat responsibly.