Here is what the American Cancer Society says about healthy eating.A healthy weight lowers the risk of developing cancer in addition to helping prevent heart disease and diabetes.Eating smaller portions of food is one of the easiest ways to cut back on calories, but it can also be one of the most challenging, with the current trend of supersizing. Huge portions, all-you-can-eat-buffets and extra-large servings of chips, candy bars and other snack foods can all contribute to overeating.How do you know a reasonable portion of food when you see it? Visualize the objects mentioned below when eating out, planning a meal or grabbing a snack.For example, the amount of meat recommended as part of a healthy meal is 3 to 4 ounces, and it will look to be the same size as a deck of cards.Here is the look of normal portion sizes:• 1 oz. meat: size of a matchbox• 3 oz. meat: size of a deck of cards or bar of soap. This is recommended portion for a meal• 8 oz. meat: size of a thin paperback book• 3 oz. fish: size of a checkbook• 1 oz. cheese: size of 4 dice• Medium potato: size of a computer mouse• 2 Tbs. peanut butter: size of a ping pong ball• ½ cup pasta: size of a tennis ball• Average bagel: size of a hockey puck.The cancer society recommends five or more servings of fruits and vegetables each day to help prevent cancer. Since the serving sizes are relatively small, most people can easily follow the recommendations.Substitute low-calorie, high-fiber fruits and vegetables for higher calorie foods and snacks, and they will help you feel full, and you'll save on calories.Here are the size, shape, and/or look of one serving:• Medium apple or orange: the size of a tennis ball• 1 cup chopped raw vegetables or fruit: baseball size• ¼ cup dried fruit such as raisins, apricots, mango: a small handful• Cup of lettuce: four leaves• Chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms, which equals 2 vegetable servings• ½ cup cooked or canned legumes such as beans and peas• 5 to 6 baby carrotsMore healthy eating tips, recipes and easy ways to squeeze in physical activity are found in Living Smart: The American Cancer Society's guide to eating healthy and being active. Call 800-227-2345 to request the booklet from the cancer society office nearest you.