Ideas to help you reduce the portion size of food you're eating:

Use a small plate rather than a large dinner plate.  It'll look like you have a full plate but really it'll be maybe only two-thirds or half of what you'd have on a filled large dinner plate.
Always leave a little bit of space between the foods on your plate. That will force you not to overfill it.
Check the serving size and determine how much of a snack item you're going to eat before even opening the package.  For example, count out 10 chips, 2 cookies or 2 tablespoons of peanuts.  Then put away the package and don't get it out again.
Keep some low-calorie, frozen meals on hand.  Then if you're in a hurry to fix a meal, you won't be tempted to grab high calories snacks or put together a poorly planned high-calorie meal.
Skip the seconds, unless it's fresh or steamed vegetables and fruit.
If you're the cook, don't sample.  Lots of calories can be gained through sampling before you ever sit down for the meal.  If this is a problem, keep some carrot or celery sticks on the counter to munch on while you're preparing food.
If you're helping clean up, resist the urge to eat "that last little bite" so you won't have to put it in a refrigerator dish.  Give it to the dog, put it down the garbage disposal, or put it in a refrigerator dish and freeze it for another meal, but it's not your "job" to clean the dish.

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