We may not have noticed it, but portion sizes in Canada and the U.S. have increased significantly over the past couple of decades.

For example, according to the U.S. National Heart, Lung, and Blood Pressure Institute, a typical bagel 20 years ago measured 3 inches and 140 calories. Today’s serving is twice as hefty: 6 inches and 340 calories. The average chocolate chip cookie 20 years ago was 1.5 inches in diameter and weighed in at a mere 55 calories. Today’s cookie has grown by 2 inches and has ballooned to 275 calories.

It’s easy to see why we are all getting bigger.

Unfortunately, the amount of a food that’s served to you (or that you’re serving yourself) isn’t necessarily “one serving”. In fact, how much you’re eating could be both a big surprise and loud wake-up call.

Use this tool to compare the common serving sizes of food we all love as compared to Canada’s Food Guide guidelines.

Get the right amount

Want to get the right amount? When you’re deciding what — and how much — to eat, compare the amount you eat to the recommended serving sizes in Canada’s Food Guide.