Eating large portions adds extra calories, and extra calories can add extra weight. Use smaller plates, eat smaller bites, and take time to enjoy your meal so you don’t overeat.
Many of us eat more than we think. Make sure you're taking the right portions by using ChooseMyPlate.gov.
Portion control is even more important when you’re eating out. Restaurant portions are bigger than ever before. Here are a few tips for right-sizing your portions when you’re out to eat:
- Eat only half the meal, and take the rest home
- Order from the menu instead of the all-you-can-eat buffet.
- Choose the "small" or "medium" size for your main item, sides, and drinks. Never “supersize” your order.
Calories Count! How many calories do you need?
Cut calories with small tweaks and changes 
See how calories add up when you stack on the extra fixings
Confused about portions, servings, and the difference between them?
A serving size is the amount of food we're recommended to eat. Nutrition labels tells us how many calories and nutrients are in each serving. It's important to look for serving sizes on the Nutrition Facts Label to understand how much fat, sugar, calories, and carbohydrates are in each serving we eat or drink.
A portion size, on the other hand, is the amount of food you choose to eat. It can be a big or small portion — it's your choice.
There may be a different serving size and portion size for the same food. For example, a serving size for cookies may be 1 cookie. Your portion size (how many cookies you actually eat) may be 3 cookies. In this case, your portion size is equal to three serving sizes.
This information is provided by the Department of Public Health.