PORTIONS. Tom WallaceStar Tribune Published April 24, 2003 Copyright 2003 Star Tribune. All rights reserved.

What you're served Cheesecake Factory classic burger: Halfpound hamburger, French fries, grilled onion, tomato slice and lettuce, 1/4 cup mayonnaise sauce, 3/4 cup ketchup. 1,635 calories, 88 grams fat.

What you should eat A half of a burger, by any other name, is a full meal. Hold the mayo and more than half of the French fries, limit ketchup to 2 tablespoons, skip half or more of the grilled onion, but pile on all the lettuce and tomato you can eat. 630 calories, 29 grams fat.

What you're served Appetizer platter from TGI Friday's: Nine chicken wings and 1/4-cup bluecheese sauce, four mozzarella sticks with 1/4-cup marinara sauce, two bruschetta (grilled bread with chopped tomatoes). 2,760 calories, 172 grams fat.

What you should eat Appetizer platter from TGI Friday's: One chicken wing with 1 teaspoon blue-cheese sauce, one slice bruschetta with all the chopped tomato, half of one mozzarella stick with 1 tablespoon marinara sauce. 215 calories, 13 grams fat.

What you're served Chocolate Oreo Mudslide cheesecake, Cheesecake Factory: 9 ounces, 820 calories, 57 grams fat.

What you should eat Chocolate Oreo Mudslide cheesecake, Cheesecake Factory: 4.4 ounces, 400 calories, 28 grams fat.

What you're served 12-inch Subway Italian BMT sandwich: Sandwich consists of salami, pepperoni, ham, pickles, cheese, banana peppers, green peppers, jalapeno peppers, olives, onion, white bread, lettuce and mayonnaise. 935 calories, 42 grams fat.

What you should eat No salami, pepperoni, mayonnaise or cheese; 1 slice ham (1.9 ounces), and all the remaining ingredients, with about half the original amount of olives and bread. 270 calories, 6 grams fat.

What you're served The salad that comes with Olive Garden's chicken giardino meal contains 6 cups of tossed salad, 4 tablespoons of dressing and.7 ounces of croutons. Full meal with pasta and salad has 2,045 calories, 73 fat grams. What you should eat has 1,040 calories, 24 fat grams.

What you should eat Salad with chicken giardino meal, Olive Garden Recommended salad portion: 1 and a half cups tossed salad with 1 tablespoon dressing and.2 ounces croutons. Full meal with pasta and salad has 2,045 calories, 73 fat grams. What you should eat has 1,040 calories, 24 fat grams.

What you're served Chicken giardino, Olive Garden Fresh vegetables and chicken tossed with farfalle pasta in lemon-herb sauce. The entire meal contains 14 oz. of pasta, two 4 oz. breadsticks, 6 cups tossed salad with 4 tablespoons dressing and.7 oz. of croutons. There is enough food in this meal to serve two recommended portions. Full meal with pasta and salad has 2,045 calories, 73 fat grams. What you should eat has 1,040 calories, 24 fat grams.

What you should eat The recommended portion for the Olive Garden's chicken giardino is 6 ounces of pasta and one, 4-ounce breadstick. Full meal with pasta and salad has 2,045 calories, 73 fat grams. What you should eat has 1,040 calories, 24 fat grams.

Large pepperoni pizza, Pizza Hut A slice of reality: Think again before helping yourself to another slice of pizza. Two (3-inch) wedge slices of pepperoni pizza are 600 calories and 14 grams of fat. Five pieces pushes it up to 1,505 calories (nearly a day's worth of energy) and 35 grams of fat.

A latte calories: An 8- ounce cup of regular joe is 5 fat-free calories. Bump that up to the supersize (20-ounce venti) Caffé Mocha from Starbucks and you have 560 calories and 35 grams of fat.

Blueberry muffin, Costco The standard muffin is 2 ounces and packs 150 calories and 7 grams of fat. But those monsters available at bakeries and restaurants can weigh much higher, for instance, this Costco muffin weighs in at 6.6 ounces, 495 calories and 24 grams of fat.

Large blueberry muffin, Byerly's The standard muffin is 2 ounces and packs 150 calories and 7 grams of fat. But those monsters available at bakeries and restaurants can weigh much higher, for instance, this large muffin at 5 ounces has 360 calories and 18 grams of fat.

Regular blueberry muffin, Byerly's The standard muffin is 2 ounces and packs 150 calories and 7 grams of fat. But those monsters available at bakeries and restaurants can weigh much higher, for instance, this regular muffin isn't as bad at 3 ounces, 215 calories and 11 grams of fat.

Large, sesame bagel, Einstein Bros. Bagels not for Einstein: A large bagel from Einstein's weighs 4 ounces and is 320 calories and 3 1/2 grams of fat. Many bakeries sell them up to 6 1/2 ounces in size (475 calories and 6 fat grams). Smaller bagels such as those from Lund's are 1 1/2 ounces (120 calories and 1 1/2 fat grams). A typical bagel portion is 1 ounce (80 calories, 1 fat gram). Hold the cream cheese (99 calories and 10 grams fat for 2 tablespoons).

Small, sesame bagel, Lund's Bagels not for Einstein: A large bagel from Einstein's weighs 4 ounces and is 320 calories and 3 1/2 grams of fat. Many bakeries sell them up to 6 1/2 ounces in size (475 calories and 6 fat grams). Smaller bagels such as this one from Lund's are 1 1/2 ounces (120 calories and 1 1/2 fat grams). A typical bagel portion is 1 ounce (80 calories, 1 fat gram). Hold the cream cheese (99 calories and 10 grams fat for 2 tablespoons).

Liquid liability: Drink 8 ounces of soda (nondiet) and you'll consume 120 calories. "Upgrading" to 40-ounces of soda increases the calorie count to 500 -- more than a quarter of what's recommended per day. And the 64-ounce Big Gulp at 7-Eleven? 800 big ones. Gulp.

Large, unbuttered popcorn from a movie theater Hold the butter: And most of the popcorn, too. A 3-cup serving of plain movie-theater popcorn is 165 calories and 9 grams of fat. But if you've been known to scarf down an entire bag (there are 30 cups in the bag shown here), the tally changes to 1,650 calories and 93 grams of fat. And that doesn't count the free refills. Or 6 tablespoons butter, which would add 610 calories and 69 grams fat to the total.

1. What is a serving of fruit juice? a) 4 fluid ounces b) 1 cup c) 6 fluid ounces 6 ounces. A serving of juice is usually 3/4 cup, but many diet exchange programs use 1/2 cup for a serving. Be sure to note the serving size on the label: Often the label says it serves more than two.

2. A bakery bagel is how many servings of grains? a) 6 b) 4 c) 2 6 grains. Six servings of grains is nearly a day's serving. Most bagels typically are five to six servings of grains, which is like eating three sandwiches.

3. What is the standard single serving size of cooked pasta? a) 2 cups b) 1/2 cup c) 1 cup 1/2 cup is a serving of pasta, about the size of a tennis ball cut in half. If you had a bagel for breakfast, a 1/2 cup of pasta will fulfill your daily requirement of grains. Though the minimum for grain is six servings, active women, teens and men need up to 11 or more.

4. What is the serving size of raw salad greens? a) 1/2 cup b) 2 cups c) 1 cup 1 cup, or the amount you hold in two cupped hands, is a serving of raw salad greens.

5. How much Cheddar cheese is one serving? a) 1 1/2 ounces b) 1 ounce c) 2 ounces 1 1/5 ounces is a serving of cheese, about the size of two dominos.

6) One cup of tuna is equal to how many ounces of meat? a) 3 b) 5 c) 2 A cup of drained tuna equals about 5 ounces of meat.

7. One egg is equal to how many ounces of meat? a) 3 b) 2 c) 1 An egg is equal to 1 ounce of meat. If you use egg substitute, 1/4 cup is the equivalent to 1 egg.

8. What is the recommended serving of salad dressing? a) 2 tablespoons b) 2 teaspoons c) 1 tablespoon A serving of most salad dressings is 2 tablespoons.

9. How much does a small baked potato weigh? a) 2 ounces b) 3 ounces c) 6 ounces 3 ounces is considered a small baked potato, about a quarter of the size served at many restaurants.

10. How much is one serving of ice cream? a) 1/2 cup b) 1 cup c) Entire carton A serving of ice cream isn't the whole carton, it's only 1/2 cup, or one ice cream scoop. A typical bowl of ice cream, about 2 cups, has about 560 calories.