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Test your portion control: Striking photo comparisons show how wrong most Americans get 'serving sizes'
A bowl of granola, fiber-filled cereal, avocado on toast - three examples of breakfasts you might consider a healthy choice.
However, it's likely your nutritious start to the day is not as healthy as you think, simply because you're eating too much of it.
The US is notorious for having larger portion sizes than other nations, with foods and drinks available in super-size proportions, which may explain why nearly half of Americans are overweight or obese.
In the US, a medium drink is 55 percent larger than a medium in the UK and a small is 89 percent larger.
An order of chicken nuggets from fast-food giant McDonald's in the US is double the UK's size.
Bags of chips and boxes of cereal may advertise low calories on the front of their packaging.
However, the nutrition label on the back of the packet often reveals that the low calorie count represents a miniscule serving size - like just nine M&Ms or 11 cheddar and sour cream chips.
To illustrate just how different perceived portion sizes are to the ones we're told to stick to DailyMail.com photographed both.
The sliding images show the recommended serving size on the left and the amount an average American believes is a proper portion on the right.
Recommended portions (left) v Average American portions (right)
Malia Frey, a health coach and personal trainer, said: 'Granola is a food that is easy to eat mindlessly, especially when you consume it right out of the bag. As a result, you may eat much more than a single serving'
Almond butter may have earned a reputation as peanut butter's 'healthier cousin' - but experts have told DailyMail.com that might not be entirely true
Granola is a popular food to add to yogurt, trail mix or just crunch on by itself, but it is one that Americans easily overestimate the serving size of because of how calorically dense it is.
'Even though many people consider granola to be a healthy food, some store-bought brands and even homemade mixes can be a significant source of calories from sugar and fat,' said Malia Frey, a health coach and personal trainer.
For 130 calories and 16 grams of fat, you can dig into just one-third of a cup of a popular organic brand of oat granola.
Ms Fey added: 'Serving size is also an issue when you evaluate granola nutrition. Some granola brands list a serving size as a one-quarter cup. But many people eat far more than that.
'Granola is a food that is easy to eat mindlessly, especially when you consume it right out of the bag. As a result, you may eat much more than a single serving.'
Almond butter may have earned a reputation as peanut butter's 'healthier cousin' - but experts have told DailyMail.com that might not be entirely true.
The food is extremely calorically dense - with the recommended serving of two tablespoons coming in at 200 calories with 16 grams of fat.
Dr Carolyn Williams, dietitian and author of Meals that Heal, has told DailyMail.com that the two foods aren't that different.
So, people turning to almond butter may be overestimating the health benefits and underestimating the calories.
And those who believe almond butter is healthier may be more likely to overload on calories and pack on the pounds.
The left photo shows an actual serving of M&Ms versus what the average American may grab out of the bag
The left photo shows a serving size of 11 baked potato chips versus what the DailyMail.com team thought was a normal portion
A serving size of avocado is just one third of the guacamole staple, but half an avocado is what most people use when making a meal
The recommended serving size for cashews is one-fourth of a cup, far less than what most people consume as they snack
While most people pour cereal until their bowl is filled, a recommended serving size is far less than that
The average American often reaches into a bag of chips or candies and grabs a handful of pieces or fills a large bowl with cereal not thinking it's not an excess of food.
But those nine M&Ms are 140 calories and have 14 grams of sugar. A handful-size serving could contain as many as three times that, meaning you're mindlessly consuming more than 400 calories and 24 grams of fat.
That is the equivalent of a cheeseburger and kid's serving of French fries from McDonald's.
The 'healthier' baked potato chip alternative allows for you to indulge in less than a dozen chips, which will cost you 120 calories. But the DailyMail.com team estimated a serving size to be nearly three times that - or 360 calories and 11 grams of fat.
Avocado is billed as a 'healthy fat' food, as long as it is consumed in moderation. Eating the fruit on toast, as a topping for a sandwich or as a side at breakfast can be good for cholesterol levels only if you are eating one-third of an avocado, which is about 80 calories.
But complementing your omelette with just several slices of avocado will exceed the recommended serving size.
The food is a good source of fiber and vitamins, but lacks protein and overeating avocado can lead to weight gain and nutrient deficits.
Cashews are billed as having a whole host of health benefits, including reducing inflammation, promoting heart and bone health and improving brain function.
Like avocado, the nut has a healthy serving of the 'good fat.'
But too much of a good thing isn't always better. A serving size of cashews is 190 calories and has 14 grams of fat and 10 carbohydrates - but the recommendation is only between 15 and 20 nuts.
And popular on-the-go packs of the snack, which deceivingly exceed the recommended serving size, can contain more than 300 calories.
Portion size is especially important because 20 percent of the food's fat content is saturated fat, which is higher than other nuts.
Cereal is a great way to start your day. There's a flavor for everyone and one box lasts through many meals. However, when you pour out your breakfast, it may be tempting to fill your bowl, thinking one bowl equals one serving - but that is far from the case.
The typical bowl in an American cupboard is far larger than the recommended serving size, which is actually just one cup.
One cup of a popular honey oats cereal advertises 160 calories per one cup serving, but when poured into a bowl the amount can be nearly three times that.
Add in a cup of whole milk and you're consuming 630 calories, 100 carbs and nearly 30 grams of sugar in just one meal.
A serving size of pasta is just 2oz, far less than the typical a half box the typical American cooks for meal
It has been touted as the 'golden liquid' that is teeming with miraculous benefits, but olive oil can be sneaky when it comes to nutrition and serving size.
A popular ice cream advertises 350 calories per serving, but a pint actually contains three servings
Pasta is a staple in any household, boil water and mix in tomato sauce and you have an easy, quick and tasty meal.
But this food is one Americans drastically overestimate how much they should eat.
A serving size of pasta is just 2oz, one-eighth of a standard 16-ounce box.
So while many Americans toss in half a box, they are actually eating four times the recommendation, which is about 800 calories and 168 carbs.
Almond butter may have earned a reputation as peanut butter's 'healthier cousin' - but experts have told DailyMail.com that might not be entirely true.
The food is extremely calorically dense - with two tablespoons coming in at 200 calories with 16 grams of fat.
And people who believe almond butter is healthier may make them more likely to overload on calories and pack on the pounds.
Experts have told DailyMail.com it is easy for people to overestimate a serving size of almond butter and eat too much.
Fitness trainer Patrick Wilson echoed these thoughts in a 2021 TikTok: 'I hate to be the bearer of bad news, but almond butter is not better for weight loss than peanut butter.'
It has been touted as the 'golden liquid' that is teeming with miraculous benefits, but olive oil can be sneaky when it comes to nutrition and serving size.
One tablespoon of the ingredient is 120 calories and you'll be hard pressed to find an American measuring out olive oil in the kitchen before they sprinkle it in a pan to cook or toss it over a salad as dressing.
The oil is, however, rich in healthy unsaturated fats and unlike other cooking oils like canola oil, has a wider variety of micronutrients like potassium and vitamin K.
But it is still extremely calorie dense and easy to overdo.
Ice cream is a sweet treat that everyone loves to indulge in every once in a while. And while you may mindlessly move a spoon from pint to mouth while unwinding on the couch, you should be cognizant of how much you're eating.
A popular chocolate brownie batter ice cream advertises 350 calories per serving, once you take a closer look at the nutrition label, you'll realize that pint you just finished actually contained three servings - meaning you've eaten more than 1,000 calories.
Daily calorie needs vary based on sex and height, but those servings could cost you more than half of your entire day's worth of calories.