This was from the Bob Greene newsletter.

Paring down portions is a sure-fire way to cut calories, but figuring out what a healthy serving is can be tough thanks to the supersized meals and snacks we've all become accustomed to. Research has shown that restaurant portions have grown considerably in the last few decades. In fact, a study from New York University found that fast food items are now up to five times larger than their original versions. Unfortunately, you can't lose weight without paying attention to portions. So, how can you make sure you're eating a healthy amount each time you sit at the table? Try these portion pointers:

Go halfsies. Many people who eat out are shocked by the size of their dish--there can be two or three servings on one plate. And yet, despite their initial reaction, they continue to eat well past the point of being comfortable. That's because of all the eat-more triggers, such as music, lighting and even the size of your plate. So ask for a take-home box when your food is first delivered, and place half into the container for another day.

Order an appetizer. Another option when you're eating out is to select an appetizer for your main course. These days, appetizers are closer in size to what an entree should be, so feel free to have one for your main meal.

Be a label reader. It can be easy to overdo it with packaged foods because you may consider an entire bag one serving. Make sure to check the serving size on the label, and then do the math: Multiply the fat, calories and other nutritional info by the number of servings to determine how much that bag will really cost you.

Buy smart. Manufacturers are offering more portion-friendly products, like 100-calorie packs of cookies, chips and crackers. It's a great way to enjoy a tasty snack without having to worry about going overboard.

Think small. You can help your appetite adjust to healthier portions by retraining your eye. Serve food on smaller plates so meals and snacks don't look skimpy....

Excellent article, Carol. :beware: This is whhere Americans have gone wrong.

great idea on changing the plate size - that way it still "looks" at a glance that a plate is full! --- i know i still find portion sizes confusing :) so great article - thank you!