Actually, the deck of cards estimate is about right for meats. That's the hardest one to keep track of accurately anyway, so if you remember that, you're in pretty good shape. 
Potatoes are harder to guess on. I've been going by the calorie counts on Nutrawatch, which are notoriously inaccurate sometimes, but I figure they're close enough for my purposes. On there, they say that a 4 1/2" long by 2 3/4" wide potato is 145 calories, and 1/2 cup of finely chopped or coarsely mashed potato is 57 calories.
I don't own a food scale. I have an old postage scale that I use now and then to see approximately how much frozen meat I'm throwing into a recipe, but for the most part, I've measured out servings (and baking ingredients, etc) long enough that I can just eyeball it pretty easily.
I hope you know I wasn't questioning your counting or measuring or anything... I was just grabbing at any idea that came to me that maybe you were getting more calories than you thought you were getting.  But that's fine - like I've said all along, don't stress it, you'll get there. Just increase a little at a time, and your body will hardly know you're doing it... and you know, even I still have days where I don't feel like eating, so I don't, it's really ok.
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Serving sizes and eyeballing
