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One reason Americans eat so many calories is that we tend to eat large portions (分量). Studies find
that hamburgers and fries are generally offered in serving sizes two to five times larger than the appropriate meal size. Researchers find we usually clean our plates no matter how high they're piled, even if we already
feel satisfied. See the suggestions below to further master the fine art of sizing up 估量) your snacks and
suppers.
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.
Pre-picture 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 low-fat granola is about the size of your fist. A half cup
of low-fat ice cream equals half an orange.
Use a smaller dish. This tip might sound ridiculous, but it works. First and mostobvious 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 calorie-dense 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.

Helpful hints on how to get a handle on the how-much factor
Facts	Hamburgers and fries served in restaurants are generally two to five times the 1______of the proper ones. Americans usually clean their plates 2 ______high they're piled, even if they are already satisfied
Effects	Americans continue getting fatter even as they have  eaten 3 ______calories from fat in recent years.
4 ___	a. Use 5 ______objects to imagine how much you should eat of a food before a meal. b. Use a smaller dish and thus eat 6 ______. c. Have raw vegetables at every meal to cut down 7 ______    for the more calorie-dense meat. d. Start your meal with 8. ______to reduce meal consumption. e. Put down your fork at 9 ______to make sure your brain receives 10______that you're full.

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