If you eat out, you know that you can often order a larger size of most items.

This concept, that bigger is better, is everywhere. Look at muffins in the grocery store. They are easily twice as big as they used to be. Cookies have also expanded. Now one chocolate chip cookie could feed two hungry teenagers!

This move toward larger serving sizes is one of the reasons obesity is rising in America. With bigger serving sizes, you get more sodium, protein and calories.

Download the attached document for examples of sodium and calories for common portion sizes and larger sizes.

How do you know how much sodium and how many calories are in a restaurant meal? New regulations require restaurants with more than 15 outlets nationwide to post calories, sodium and other nutritional information on menus.

If you’re eating at a restaurant that doesn’t have available nutritional information, use your good judgment on portion sizes. When a serving seems too big, cut it in half and take the rest home for another meal.

Learning what is a regular size serving will help you keep your diet under control.

Here are some easy ways to estimate serving sizes.

Your whole thumb or three stacked dice is about one ounce. Use this to estimate the size of meat or cheese portions.

One handful of unsalted nuts and two handfuls of unsalted popcorn or pretzels is about one ounce.

A deck of cards, a computer mouse or the palm of your hand is about the same size as a three to four-ounce serving of meat, fish or chicken, or a half cup of fruit, vegetables or cereal.

A single die or the tip of your thumb is about the same size as a teaspoon. This is a good measurement for butter, mayonnaise or oil.

Your whole thumb is about the same size as a tablespoon. Use this to estimate peanut butter, sour cream or salad dressing.

A tennis ball or your fist is about the same size as one cup. Use this to estimate starches, such as rice, noodles or casseroles.

Want more ideas on keeping portion sizes under control? Come to Northwest Kidney Centers’ eighth annual Kidney Health Fest for African American Families today, June 5. This free event will be held from 9 a.m. to 2 p.m. at Van Asselt Elementary (formerly the African American Academy), located at 8311 Beacon Ave. S.

Come enjoy free health screenings, entertainment and healthy food samples made by local celebrity chefs. Northwest Kidney Centers’ dietitians will be on hand to talk about portion control and kidney-healthy meals. Everyone is welcome to attend.

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.