This Forum can be a great help to you - but only if you use it! So use it to the hilt!
The Lite N Easy meals can be a good guide to what a meal portion looks like. We overweight people have been supersizing our meals so long that many of us have forgotten what a "normal" meal size looks like. Generally speaking for me it was about half of what I use to shovel down my throat!
Best wishes for your better future!