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Nutritionists blame oversize portions for many people's extra weight. Here are tips for staying in control:
-- Go with half. Eating half the usual amount of your favorite foods, while substituting vegetables and fruit for the rest, is a good way to start.
-- Avoid big snack bags. Buy chips and cookies in pre-portioned bags or get the bigger bags and immediately divide food into single-serving plastic bags.
-- Read labels. What you think is one serving of a food may actually contain three or more helpings.
-- Eat more slowly. Your stomach needs about 20 minutes to recognize it is full. Take sips of water between bites and pause before you decide on seconds -- and put leftovers away during meals so you have to make an effort to get seconds.
-- Curb your appetite. Before a big meal, have a low-calorie appetizer such as a salad (with low-fat dressing) or a broth-based vegetable soup.
-- Steer clear of all-you-can-eat buffets. If possible, order off a menu.