I measure my food out from 1/2 cup to 1 cup, 1 cup being a really long day. My degree is in teaching but I actually just started working as a social worker and am on the road a lot. I bring Protein shakes with me and eat salad literally everyday for lunch along with measuring out the dressing. I add 10 croutons and 4 small pieces of feta cheese. This is about 10 points on weight watchers. Although I do not really follow WW, I use the old books to cut out high fat foods. For Breakfast, I usually have 1/4 cup dry Cereal with coffee, no sugar added but the creamer does have sugar in it. dinner is usually a meat (if it stays down!) and/or veggies and sugar free drinks. I am trying to stop drinking while eating so the food stays in my stomach longer! My cheat is definitely chocolate so I bought hershey kisses and if I really can't beat the craving, I let 2 melt in my mouth. (Sometimes I do have 4 though!)