If you are like the way I was you fill your plate or bowl to the brim. So you maybe aware of the calories your food is however, what is the difference between a small and medium potato? Here is a link to help.
Also read the nutrition panel. Did you know that a serving of most cereals is 3/4 a cup...which believe me if you are eyeballing it is smaller than you think. Also depending on the bread brand a serving of bread maybe 1 slice or 2. Did you know that 3oz of white meat chicken is different is less calories than dark meat chicken? So what is my tip of the week?
Week 3: Know how much a serving is then measure it out.