With restaurant plates heaped with food, many of us have lost perspective on healthy portions. These guidelines can give you an idea of what the right sizes look like:

• 1/2 cup of cooked rice — size of a small scoop of ice cream

• 1 cup pasta — size of a baseball

• 3 ounces meat — size of a deck of cards

• 1 cup raw vegetables or fruit — size of your fist

• 1 ounce cheese — size of 2 dice

• Snack-size portions such as pretzels should fit in the palm of your hand.

Another easy way to eat proper servings is to mentally divide your plate into sections — with half devoted to fruits and vegetables, a quarter to lean protein, and a quarter to whole grains.