One of the greatest challenges people have with nutrition is not just the type of foods, but the size of the portions we partake. Dieting sometimes can be a gradual change, and portion control is the discipline that is needed to build the proper foundation for nutrition. Certain foods are needed to sustain the gains, but knowing how to master food intake is the key. Read more about this with this supporting article. 
https://www.myfooddiary.com/resources/estimating_serving_sizes.asp
Portion Control in Nutrition
