Extremely large portions are one possible reason Americans continue getting fatter even as the percentage of our total calories from fat has gone down in recent years.Fortunately，portions are relatively simple to control because it’s easier to count cookies than calories or grams of fat.

　　Pre­picture portions.Use familiar objects to picture how much you should eat of a food before you pick up your fork or spoon.For example，a half cup of low­fat granola is about the size of your fist.A half cup of low­fat ice cream equals half an orange.

　　Use a smaller dish.This tip might sound ridiculous，but it works.First and most obvious is that you can’t put as much food on，say，a salad plate.But psychologically，you’re just not as prone to eat as heartily and quickly if your plate will be empty in 45 seconds.

　　Have raw vegetables at every meal.Raw cucumbers，tomatoes，carrots，and peppers have few calories and lots of nutrients.A plate of them in the middle of the table almost always gets eaten up，cutting down appetite for the more calorie­dense meat.

　　Start your meal with soup.Studies show that a bowl of soup at the start of the meal reduces overall meal consumption，since they are lowest in calories and highest in nutrients.

　　Manage your fork.After every bite of food，put your fork down.Don’t pick it up until you have thoroughly chewed and swallowed the previous bite.The goal is both to slow down your eating and to eat less.Remember：Your body needs 20 minutes of digestion before it sends signals to your brain that you are no longer hungry.

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