Buy a scale. They're like $20.
Come on. Nobody can answer your question. How could anybody describe to you what an ounce of everything you eat would look like. First buy a scale. After a while you get to be able to estimate for yourself. For example I weighed Cashewnuts only once for a 100 calorie snack. Took it in my hand. Never had to weigh again as I know how much to take into my hand.
I eyeball/guess, I know it is better to get a scale but I honestly don't want to get to that point (it's tedious and obsessive (IMO), I'd have to take it everywhere when I go visit family for week/weeks at a time and I have to learn to understand food in the long run with my lifestyle change). Most of the food if it is in a package is per item, I had a diet book that showed you a picture of am approx size =ounce for meat products, so I think it can be done. I under estimate good food for cals like veggies and fruit but over estimate carbs, meats, etc for cals. Sometimes I use measuring measuring cups/spoons and go online and google how many grams or how many ounces in cups and tbsp (hope these links help you as much as they helped me (here is other conversions)). I know my net cals will never be 100% and such but I can't do the scale XP
I typically leave a 1/2 cup measuring cup on the counter and use it to eyeball... 4oz. No, it's not exact, but I don't need exact-- just to be aware of what I'm eating.
The way I measure my food is with portion sizes as I don't want to bother with a scale either.
Size of your palm: serving of protein
Size of your fist: service of carbs
Thumb from base to tip: Fat portion
Two fingers: Sauce or flavoring
It's been working for me.
If you don't want to measure oz, measure volume...like 1/2 cup of spinach, or 2 tbsp mayo. It's just as effective, and not so obsessive. Additionally, I tend to eyeball light food, whereas I measure out calorie dense food. An extra tsp of nutella is worth 33 cals, whereas an extra cup of lettuce barely adds ten calories. Pick your battles :)
I do volume on most things rather than weight, but I believe that for meat the size of a deck of cards is about 3 oz and for cheese a cubic inch is about 1/2 oz.
If you want to learn how to estimate oz then a scale helps they are cheap here is one $8.50
But otherwise yes measuring cups help and do fluid oz. I tend to purposefully guess high on food and low on exercise when estimation is needed in order to lose.