The USDA suggests consuming 6 ounces of Grains, 2.5 cups of Vegetables, 2 cups of Fruit, 3 cups of Dairy products, 5 1/2 ounces of Meat and Beans, and 3 to 6 teaspoons of Oil (see diet details below). If you’re creating your own journal try listing each food group and add tallies next to each group when you consume a serving, then add calories to the side.

 After three weeks of concentrating on your diet, try to increase your daily exercise by 2-5 minutes increments until you’re exercising an average of 90 minutes a day or are losing 1 to 2 pounds per week. If you’re exercising 90 minutes a day and still aren’t loosing 1 to 2 pounds a week, reduce your caloric intake by 500 to1000 calories per day and/or try more vigorous exercises (See Calories Used per Hour in Common Physical Activities chart below for exercises that consume more calories).

USDA Diet Details:

6 ounces of Grains:

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, whole grains and refined grains. At least 3 ounces of all the grains eaten should be whole grains. Whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm. Examples are whole-wheat flour, cracked wheat, oatmeal, brown rice.

Refined grains have been milled, removing the bran and germ. This removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, white bread, and white rice. Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains.

2.5 cups of Vegetables:

Plants that don’t have seeds and are cultivated for the edible part of the plant, such as roots, stems, leaves. Any vegetable or 100% vegetable juice counts as a member of the vegetable group. To avoid consuming high levels of pesticides, consider buying celery, kale, lettuce, and carrots organically grown.

2 cups of Fruit:

The edible part of a plant that covers a seed or seeds, this includes eggplants, tomatoes, cucumber, and zucchini.

Avoid consuming high levels of pesticides, by buying the following fruits organically grown: peaches, apples, bell peppers, nectarines, strawberries, cherries, imported grapes (grapes grown in the US are fine), and pears.
If you purchase pre-cut packages of fruit for convenience healthy snacks, choose packaged fruits that do not have added sugars and choose whole or cut-up fruit rather than juice for the dietary fiber the complete fruit provides.

3 cups of Dairy products:

All fluid milk products and many foods made from milk such as yogurt and cheese are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.

5 1/2 ounces of Meat and Beans:

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group.

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

3 to 6 teaspoons of Oil:

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from plants and fish. A few plant oils, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be avoided. Your daily allowance for oils depends on your age, sex, and level of physical activity. The USDA suggests the following daily allowances:

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.
The chart gives a quick guide to the amount of oils in some common foods: