I still have the clear your plate mentality so I just measure or by now can tell. I eat a piece of chicken breast about the size of my hand, all my burgers are 4oz since my butcher just pre-packages them for me that way.

Other than that I use the size of your fist or palm of your hand as a fairly good amount for me. If I find I am still hungry after that I will take more, but I am learning to listen to my bodys signals instead of wanting everything I see even if I am full.

For salads I make really large salads and Just scoop a cup or 2 of it and I measure the rest of my veggies by cups.

I am not all that worried about my portion sizes as much as how hungry I am. I also eat many small meals throughout the day, or half a meal now and the other half a few hours later.

I also find that when TOM nears I eat more than usual.

Fitday is a great tool and I highly reccomend it.