I use the "Rule of the Hand." No portion of cooked food is larger than one hand. I also try to have 6 mini-meals rather than 3 big meals. I also follow the new food pyramid,
(USDA Food Pyramid) when I plan meals. So if I have a bowl of spaghetti that holds about the same size as two fists, I count it as two starch servings and one vegie serving.
There are several computer applications that have food values in them. You enter the amount you eat in portion sizes you are familiar with and it converts the meal into calories. My favorite is Diabetes Pilot. Originally written for the Palm Pilot, it also has a PC version. I like the ability it has to add foods that aren't in it's database and to store favorite meals.
Since I'm loosing weight, I'm not using the food tracking part right now, but when I was starting my diet, I used it all the time and it really helped me stay on path.
I also do crunches - sorta like "girl style" sit ups. I think doing the crunches had kept me from getting a big apron. Since I have neck and back problems, I use an ab-lounger or one of those tube things with the neck rest, but others I know just lie on the floor with their legs up on a chair. In CAP, crunches are done partner style - where your partner holds your feet down while you do the crunches.