There is a new virus spreading across your plate every time you eat. No, it's not E. coli, nor is it food poisoning. It's called portion distortion and it can track down and kill even the heartiest of weight-loss efforts.

Most of us suffer from it and it's not entirely our fault. Portion sizes at restaurants have grown continuously over the past 20 years. But as you try to lose weight, it's up to you to know how much food you should be eating.

To help teach Americans about controlling portion sizes, the National Heart, Lung and Blood Institute has come up with a quiz. Check it out and see how you do.

The site also offers a handy Serving Size Card that you can print out and take with you. Some of the servings are much smaller than you think. For example, 3 ounces of meat equals a deck of cards, one pancake is the size of a compact disc and 2 tablespoons of peanut butter are about the size of a ping pong ball.

About.com also offers several great tips, including decreasing your meal by half and asking for a doggie bag before you start a restaurant meal.

There's even a diet called The Pocket Diet that uses pita pockets to control your portion sizes. Now, I've heard everything.

So get out your knife and cut your way back to weight loss! (Sorry, the punster in me just couldn't help it.)

-- Amanda Barrett, amNY.com