It's annoying but sadly true: controlling portion size is really key. Anything in excess is excessive, no matter if it's whole wheat pasta, or apples, or chocolate.
In my first counseling session with clients, I talk about portion size, and some go-to resources to help. WebMD has some fabulous guides to help, which I'll show here!
Link to full resource: http://www.webmd.com/diet/healthtool-portion-size-plate
Here is a one-pager you can post on your fridge or keep on your computer. I just have a screenshot, but here is the link for the real deal:
The website ALSO has some really great VISUAL examples of correct portions by food group, shown below!
All images here are (c) WebMD.
Find more GREAT resources HERE!