Eating right and exercising but still not dropping the lbs? Maybe it is your portion sizes that are mismanaged. Here are some good guidelines to live by when serving up:
Carbs - Limit portions to a cup which is about the size of a baseball.
Protein - A 3 to 5 ounce recommended serving should be about as big as a Blackberry.
Vegetables - As much as you like as long as they are free of sauces or tons of salt.
Condiments - The recommended amount is a tablespoon, roughly the size of a container of Carmex lip balm.
Other easy reminders for determining 1 serving amount of the following specific foods:
peanut butter = golf ball
bread = hockey puck
sugar = small stick of gum
ice cream = computer mouse
salad dressing = a shot glass
Resource: Men's Fitness, May 2010
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