Are you eating all the right foods and still not losing weight? You're not alone. There's still a lot of confusion when it comes to "healthy" eating and "reduced calorie eating". Even the calories in healthy foods can add up quickly. Studies show that none of us "eyeball" a portion very well and underestimate the calories in a serving size. So, let's take a look at an easy way to size up your portions. Let's forget the food scales - you don't have to look any further than your hand!

Make a fist - that's about 1 cup. The area from your middle knuckle to your pinkie is about half a cup. The palm of your hand is the size of one serving of meat, poultry or fish - about 3 ounces. The length of your thumb is equivalent to a 1 ounce serving of cheese, while the tip of your thumb is about a teaspoon of fat.

When it comes to snack foods, a medium - not overflowing - handful is about a one ounce serving of nuts or candy. For crunchy snacks like chips and pretzels, two medium handfuls add up to a serving.

Here are a few other helpful comparisons - a tennis ball is the size of a fruit, and a computer mouse is another way to think of a protein serving. If these servings seem skimpy to you, try using smaller plates, bowls, and silverware to make your portions look bigger. It's a small visual trick that really works!

By bottom line? With out of control portion sizes, we need to re-learn what a portion really looks like. This is a plus for our wallets, our waistlines, and overall good health.