Slide show: Portion control for weight loss

Are you eating a variety of healthy foods, exercising and still struggling with your weight? You may need to pay closer attention to portion control — managing the amount of food that you eat — as your total calorie intake determines your weight.

A serving isn't what you happen to put on your plate. It's a specific amount of food defined by common measurements, such as cups, ounces or pieces. The serving sizes represented here are part of the Mayo Clinic Healthy Weight Pyramid — a food pyramid designed to promote weight loss and long-term health. Use these serving sizes in conjunction with a diet based on a variety of healthy foods. Add the right amount of regular physical activity, and you're well on your way to enjoying good nutrition and controlling your weight.

Everyday equivalents can help you judge serving sizes to better practice portion control. A serving of cooked macaroni is 1/2 cup or about the size of an ice-cream scoop. Recommended serving sizes for other grains include:

One cup of mixed berries, cherries or cubed cantaloupe equals one serving. One cup is about the size of a tennis ball. Other serving sizes of fruit include:

Until you're comfortable judging serving sizes, you may need to use measuring cups and spoons. A half a cup of cooked carrots, for example, equals one serving. Here are the recommended serving sizes for other vegetables:

Serving sizes of dairy products may be smaller than you think. For example, one serving of low-fat cheddar cheese is 2 ounces or about the size of two dominoes. Here are serving sizes for other dairy products:

Familiar objects can help you picture proper portions for meat, poultry, fish and beans. For example, a 3-ounce serving of fish is about the size of a deck of cards. Here are the serving sizes for meat and meat substitutes:

Portion control is a useful tool to help you maintain a healthy weight. The sizes of your portions and types of foods you eat affect how many nutrients and calories you're getting. By avoiding large portions of high-calorie foods and eating more low-calorie foods, such as fruits and vegetables, you'll get the nutrients you need, feel satisfied and reduce the number of calories you consume.