Over the last few months, you've learned how many servings of each of the food groups you should be eating daily, and now it's time to put them all together to create your healthiest, most balanced diet.

Your first step: Estimate how many calories you need each day. If you've ever lost weight on a calorie-controlled diet before, you may know what works for you. If you haven't, try 1,600 calories to start with if you're a woman; 1,800 if you're a man. If you're hungry at that level, move up to the next calorie level. If you're not hungry—and not losing weight—then go down a calorie level (just be sure not to drop below 1,500 calories if you're a woman and 1,600 calories if you're a man because it's hard to get the nutrients you need if you consumer fewer calories than that number). It may take a while to get it right so be patient. One note: The more you exercise, the more calories you can have. How's that for incentive to get moving?

Your second step: Determine how many servings of each food group you get for your calorie level, using the “Servings Per Day” chart below. Notice that servings of healthful foods and Anything Goes calories are included in each calorie level. For example, if you're taking in 1,600 calories, the healthy foods come to 1,500 calories and the Anything Goes make up the final 100 calories. 

Your third step: Get familiar with serving sizes. An English muffin seems like one serving, but it's actually two servings. You don't have to limit yourself to just one serving, though. In fact, you should have two grain servings at breakfast. But you want to make sure you don't overdo it at meals and snacks, so take a look at the “What’s a Serving?” chart below, break out the measuring cups and spoons, and find out how much you're really eating. You won't have to measure forever; after just a few days you should be able to simply eyeball appropriate serving sizes.