Use these guidelines from the USDA to determine serving sizes and proportions.
Enjoy your food, but eat less. Avoid oversized portions.
Foods to Increase Make half your plate vegetables and fruits. Make at least half your grains whole grains.Switch to fat-free or low-fat (1%) milk.
Foods to Reduce Compare sodium in foods like soup, bread, and frozen meals?and choose the foods with lower numbers. Drink water instead of sugary drinks.