You may be eating better, but are you eating less? According to you’re not controlling portions, you could be sabotaging your weight-loss efforts.


“Problem is, a serving size and portion sizes are not always the same thing,” explains Deborah Beauvais, RD, a spokeswoman for the Academy of Nutrition and Dietetics.


But because no one wants to use measuring cups and scales for every little thing. The real trick to portion control is learning to eyeball portion sizes of common foods, like:


Raw Fruit: A Light Bulb or Baseball


You should aim for a total of two cups of fresh fruit a day, Begun says, in order to meet the U.S. Department of Agriculture’s dietary recommendations, which say adults should consume five to 10 servings of fruits and vegetables daily. One medium whole fruit is equal to a baseball. A half-cup of cut fresh fruit, berries, or grapes is about the size of a light bulb.