The Basics for a Good Diet

For the diet to be successful we have to be vigilant in what we eat and what we should not eat.  The servings should be according to the age group, working style that is active and less active with sedentary habits etc.

The servings  are listed here which can be shaped as a pyramid  are

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

Vegetable Group
1 cup of raw leafy vegetables
1/2 cup of other vegetables - cooked or chopped raw
3/4 cup of vegetable juice

Fruit Group
1 medium apple, banana, or orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice

Milk Group
1 cup of milk or yogurt
1-1/2 ounces of natural cheese 

2 ounces of processed cheese

Meat and Beans Group
2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat.
Two tablespoons of peanut butter or
1/3 cup of nuts count as 1 ounce of meat.

The amount and servings of the food we can take

The biggest and the largest chunk of our diet should be from the grain Group, based on bread, cereal, rice and pasta, next comes the vegetable group 3-5 servings and the third fruit group - 2-4 servings

 We are supposed to take smaller amounts from the milk group, particularly as we grow older
and the meat and beans group as well -2-3servings
Meat and beans are very important so one should not ignore them, just use smaller quantities and eat fewer foods high in fat and sugar and low in nutrients.

Last but not the least

One is not supposed to ignore fats completely,  we are supposed to take a little oil or ghee to help produce the energy  which we need in a day to day basis.

But please do make sure of not taking more fat as we tend to store them at unwanted places in the body. Later it turns into LDL Cholesterol and does more harm.