We're overeating. To the tune 500 calories per day. That's how many more calories we routinely eat today versus 30 years ago. No wonder we're gaining weight!

Where do the extra calories come from? Sweetened beverages and fast food are two oft-mentioned culprits, but I put my money on expanding portion sizes contributing to our expanding waistlines.

You've probably encountered one of the Frisbee-size cookies strategically placed next to the cash register at delis and quick stops. Did you know that those cookies are 700 times bigger than a standard cookie? Virtually every kind of food is now larger than it used to be: Muffins are 333 percent larger; pasta servings, 450 percent larger; and bagels, 200 percent bigger than they were 30 years ago.

Fight back with reasonably sized portions

Use these five commonsense tips to take back control of the amount of food you eat. By getting back to realistic portions, you can enjoy your favorite foods without guilt and maintain a healthy weight!

Measure!

If you want to know how much you're eating, you simply have to break out the measuring cups and spoons. Pour a typical bowl of breakfast cereal, then measure the amount in your bowl. Compare that to the serving size listed on the label, and adjust the amount in your bowl accordingly. Do the same for everything you eat, and you'll see exactly where you can make changes.