You may be eating better, but are you eating less? If you’re not controlling portions, you could be sabotaging your weight-loss efforts. offers these picture guides to keep you on track

Chicken and Fish: A Deck of Cards

Lean protein can be key to weight loss because it leaves you feeling fuller longer, says Rachel Begun, RD, MS, a member of the International Association of Culinary Professionals and a spokeswoman for the Academy of Nutrition and Dietetics. When eating chicken and fish, visualize 3 ounces of chicken as about the same size as a deck of cards and 3 ounces of fish as the size of a checkbook. Bake, broil, or grill your chicken or fish to keep it as lean as possible.