Here are the basics of a good diet:

• The bulk of your diet should come from the grain group - this includes bread, cereal, rice and pasta (six to 11 servings daily); the vegetable group (three to five servings); and the fruit group (two to four servings).
• Select smaller amounts of foods from the milk group (two to three servings) and the meat and beans group (two to three servings).
• Eat few foods that are high in fat and sugars and low in other nutrients.

The number of servings you choose depends on your level of activity and the number of calories you consume. The smaller number of servings in each range is for people who consume about 1,600 calories a day, and are less active. The larger number of servings is for those who consume about 2,800 calories a day and are more active.

Be careful about what you call a serving. The government recommendations aren't the same as the serving size indicated on a package label. A USDA-defined serving from the grain group may include one slice of bread, while the serving listed on the package would be two slices. Below are serving sizes for major foods, to be used in interpreting the food pyramid recommendations:

Grain Products Group (bread, cereal, rice, and pasta)

• 1 slice of bread
• 1 ounce of ready-to-eat cereal
• 1/2 cup of cooked cereal, rice, or pasta