We all know the portion sizes have dramatically increased in the past 30 years. 
Here are some quick visual cues to help eyeball your portions in a pinch.
1 cup = baseball or medium size fist
1 teaspoon = tip of thumb to the first joint, or 1 die, or a quarter
2 tablespoons = 1 golf ball
3 ounces of cooked meat, fish or poultry = 1 deck of cards, or 1 pack of 8 crayons
1 pancake = 1 compact disc
1 ounce of cheese = 1 dominoe

Choosing healthier foods in the right portion size and exercising regularly can make a difference in your quality of life.