My favorite was always from weight watchers, 3 oz of meat, which is the serving service recommended is the size of a deck of cards.
A small piece of fruit is the size of my fist.
A tablespoon is the size of your thumb from the first knuckle up.
These are great for being out and about, but if you can weight, measure and verify. That is always the way to go. We will slowly increase the portion and sometimes just need to see what a cup looks like in a bowl or on the plate to reset our ideals.
My favorite is to not use dinner plates, to use the side dish plates. The exception being my salad will go in a side bowl but once you realize that this plate of food leaves you feeling fullfilled you'll wonder what a big plate is for other than extra white space.
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