[susanpesek]

One of the biggest problems in the U.S. is we misjudge portion size. If you can do this for just ONE DAY, it will help us know how to help you:
MEASURE EVERY SINGLE THING that passes your lips and write it down. An fabricated example might be:

4 ounces cold water
3.5 ounces dry Kashi- 78 calories
2 ounces 1% milk- 32 calories

Then calculate the calories as you go and write them down.
Most folks have success with pre-planning the day before and pre-measuring their meals into sandwich bags.
YOU CAN DO THIS, BABE!