Even if you haven't heard the term "portion distortion," you've no doubt experienced it. Remember that giant cookie, bagel or muffin you bought at the mall? Or how about the "jumbo" soft drink you drank to wash down the "supersize" burger and serving of fries?

During the last 20 years, portion sizes in restaurants and fast-food outlets have increased dramatically, so much so that consumers now think these huge portions are normal. That's what's known as portion distortion " and it's bad news for anybody trying to lose weight and maintain healthy cholesterol levels. Eating too much of anything "even low-fat foods" can add saturated fat, cholesterol and excess calories to your diet.

Perfect Portions:

Avoid overdoing it by using this guide to healthy serving sizes, based on the USDA nutrition guidelines. The portion size is listed first, with a convenient equivalent:

Grains:

½ cup cooked rice or pasta = one ice cream scoop

½ cup hot cereal = a fist

1 pancake = a computer disk (CD)

Vegetables:

1 cup green salad = a baseball

½ cup cooked broccoli = a light bulb

1 baked potato = a fist

Fruits:

½ cup fresh or canned fruit = 7 cotton balls

¼ cup raisins = a large egg

Dairy Products:

1½ ounces cheese = 3 dominoes

2 slices cheese = 2 CDs

Meats, Nuts and Beans:

2 tablespoons peanut butter = a golf ball

3 ounces cooked meat, fish or poultry = a deck of cards

1 ounce nuts = 1 cupped handful, 20 to 24 almonds or 48 pistachios 

Oils:

1 teaspoon butter or margarine = a postage stamp

1 tablespoon salad dressing = a silver dollar

Quite a difference from your typical servings, right? There's no time like the present to adjust your portions, reduce the amount you eat at each meal, and improve your health and waistline!