• Grains
  • 3 ounces
    • Whole Grain [best to have]
    • Refrined Grain
    • Cereal
    • Rice
    • Noodles
    • Pretezels
• Fruits
  • 1.5-2 cups
    • Melons
    • Berries
    • 100% fruit juice
    • Raisins
    • Avacodo
• Dairy
  • 3 cups
    • yogurt
    • milk [fatfree or low-fat better]
    • cheese
• Meats & Beans
  • 5-6 ounces
    • Fish
    • Poultry
    • Beans & Peas
    • Nuts & Seeds [very important to have]
    • Eggs
• Oils
  • 5-7 teaspoons
    • Trans & Saturated Fats [try to avoid]
    • Butter/Margarine
    • Oils
• Vegetables
  • 2.5-3 cups
    • Vegetable Juice
    • Green [best to have]
    • Orange [don't forget]
    • Starchy
    • Dry beans & peas
• Exercise
  • 30-60 minutes a day
    • Moderate
    • Vigourous

For more details, check out The Department of Agriculture [http://www.mypyramid.gov/index.html]