Once the word gets out that you're a Master's student in Nutrition, well, everyone hits you up for suggestions about what to eat. In a nutshell, I tell my friends to check out "MyPyramid.gov." Probably the one thing the government got write or right, and is willing to change to accommodate new data.
In one sentence, the advice is: "Eat everything in moderation." So, those of us, including yours truly, who are completely without a clue as to what "moderation" means, here it is, based on a 2,000 calorie a day diet:
Grains: 6 ounces every day. That includes: at least half that amount in whole grains, which are pasta, bread, cereal, and rice.
Vegetables: 2.5 cups every day. That means dark green and orange veggies too.
Fruits: 2 cups every day. Variety is the spice of life. If not fresh, do be shy about canned fruits. Just go easy on the juices.
Milk: 2 cups every day. Definitely choose low-fat or fat-free. And it you're lactose intolerant, you'll need to be creative about your calcium intake.
Meat & Beans: 5.5 - 6 ounces every day. A serving should fit in the palm of your hand.
For anyone interested in the ounce to gram conversion, it's roughly 1 ounce = 28.3495231 grams.
Check out http://www.mypyramid.gov/.