I'm always worrying about portion control: I tend not to eat (especially skipping breakfast, which I hear is the opposite of what we want: to kickstart our metabolisms every morning), then when I do eat, I gorge myself; I don't think this is healthy. The goal would be to not be hungry (or fatigued) and not eat too much; and, keep your blood sugar in an even keeled middle ground state (not that any of us non-diabetics will ever test to know) by eating the right foods (and eat breakfast). Since I don't have any desire to use calculators or schedules (i.e. never going to count calories or use a plotted meal plan), I need a general rule for good foods (and those to avoid); and, remind myself to not be hungry, and excercise. I'll try to pass on what I think rings true:
It's not all bad, just avoid the processed stuff; i.e. milled or finely ground, which removes the fiber-rich outer bran and vitamin/mineral-rich inner germ; white breads, rice, pastas, cereals, and crackers (note the usual "bleached enriched flour" as the first ingredient); and, definitely avoid "high fructose corn syrup" (e.g. coke/pepsi). Also, I don't know that chemicals are any better (e.g. equal/sweet-n-low, diet drinks) as our livers have to filter that stuff out and perhaps have their focus taken away from breaking down fat (and don't we all want to loose the fat?).
There are good carbs (with "low glycemic index", which are slow digesting and cause a gradual rise in our blood sugar); e.g. sprouted grain, brown rice, bulgur, spelt, millet, quinoa, fruits and vegetables, sweet potatoes (not regular potatoes), whole oats (i.e. steel cut, not rolled), and beans. Also note that "whole grain" seems to get mixed reviews: stone ground whole grains would be good; but realistically, anything that lists "whole grain" first on the ingredient list (e.g. "whole grain pasta" that's probably only half white flour is at least better that just regular pasta).
Fiber is also a carb, but we don't break it down into sugar because we can't; but, it helps to move junk out of our digestive system, so anything claiming to be fiber rich (e.g. bran, beans, fruits and vegetables, greens (e.g. spinach), and nuts) is good by me.
It's impossible to lose fat without eating fat (i.e. fat does not make you fat); but, avoid canola and vegetable oil, margarine, and substitute butters; and, definitely avoid "hydrogenated" stuff. Get back to cream in your coffee, use real butter, whole eggs, coconut oil, olive oil, and eat avocados and raw nuts (and if you have high colesterol, talk to your doctor; you may be stuck between a rock and hard place).