Portion Control.
It is not uncommon to serve up a bigger portion on your plate than what is recommended and larger portions is often associated with additional energy (calories). Try using your hand as a guide.
The protein portion: such as meat, chicken, fish, eggs and tofu should be the size of your palm and the thickness of your hand or approximately 120-150g.
The carbohydrate portion: such as rice, pasta and potato should be about the size of your closed fist.
The none-starchy vegetable portion: such as carrot, peas, broccoli, squash, zucchini etc. should be two cupped handfuls or at least 2 metric cups.
Your own food allergies and tastes may change this slightly, but it is a great guide.