For me - "eyeballing" doesn't really work. Well, at least not if the goal is losing weight. Not to push a plan on you, but for me counting calories and logging what I eat has worked. I use FitDay now - I used to keep track on an excel spreadsheet. A notebook works too if you don't care for reports and stuff available online. Check out this post, it is a
how to of calorie counting. Here is a link to
food-calorie-counts
Educating myself by reading labels and experimenting with what works for me has been a road I continue to journey - I doubt if I will ever be able to relax and not gain weight back. So - I'm in this for the long haul. Strangely enough that doesn't depress me.