So much of watching what you eat relies on the understanding or portion sizes. However most of us don't have a scale in our kitchen. Here are a few handy visuals to help you properly portion foods (these values are considered one serving):
Four Die = 1 oz. of cheese
Deck of cards = 3 oz. of poultry
Checkbook = 3 oz. filet of fish
Golf ball = 2 tbsp. of peanut butter
Half a Baseball = 1/2 cup of cooked rice
Handful = 1 oz. nuts
Be honest. Your portions are generally bigger than this right? I know mine are, especially when I'm not paying attention. Be mindful of your portions and know what you are eating.