I have a scale. I'm trying to get into the habit of weighing what I eat to get a feel for what *my* idea of a portion is. I need to start writing it down so I have a food diary and I can track what I'm eating. Not fun, but I need to do it so I can see if there's a pattern to how I'm eating.

I find it's better to eat breakfast before I do anything. I'm a morning person, I'm prone to really terrible judgment if I bike while hungry, and I have a longstanding habit of "wake up, make breakfast". If you don't have your brain fall out your ears when hungry, biking before breakfast can be good.