The basics on Portion control.

3 ounces for meat, chicken or pork (cooked)
Fruit 1/2 cup or 1 med apple, orange, banana
Vegetables 1/2 cup, or 1 cup for leafy veggies (spinach, lettuce, etc.).
Dairy 1 cup milk or yogurt, Cheese 1 oz.
Grains, 1/2 cup cooked or 1/4 cup dry (loosely packed)

If you want to know more about the 7 strategies, check out Lose your Butt and Gut Tele-Class starting June 3rd.