From large servings at restaurants to super-sized drinks, it’s no surprise that our portions are getting bigger. In fact, one study found that today's servings are 50 to 150 calories larger than their counterparts in the 1980s. While that may not seem like a lot, it adds up! Even 100 extra calories a day can lead to a weight gain of 10 pounds a year.

As larger servings become more and more common, it can distort what we view as a normal portion. While the best way to find out how much you’re eating is to measure it out, measuring and weighing food can be a real pain and it isn’t practical to whip out a measuring cup when you’re eating out.

We joined up with the team over at Dr. Oz to come up with an easy way to estimate your serving sizes and keep your portions - and weight - in check. Print this cheat sheet and keep it handy when you dine out or cook at home.

A version of this article originally appeared on Dr. Oz.