Food portions?

Question

how many servings of food should a regularly excercising woman eat from the updated food pyramid. You know, how many carbs, fats, sugars, vegtables, fruits, ext.

Please please please help me figure out proper proportions

Answer 1

It all depends on age, kind of activity, ect* so here is what I have found for you.

If you are the ages of 19-30 years old the calories per day are: 1900 if you are seditary, 2100 if you are low active, and 2350 if you are very active.

19-30 years old you should be eating:
7-8 servings of fruits and veg
6-7 servings of grain products
2 servings of milk/alternatives
2 servings of meat/alternatives
2Tbsp. of unsaturated fats (ex:non hydrogenated margarine,canola or olive oil)

Portion Control

Vegetables and Fruit

125 mL (½ cup) fresh, frozen or canned
vegetable or fruit or 100% juice
250 mL (1 cup) leafy raw vegetables or
salad
1 piece of fruit
Grain Products

1 slice (35 g) bread or ½ bagel (45 g)
½ pita (35 g) or ½ tortilla (35 g)
125 mL (½ cup) cooked rice, pasta, or couscous
30 g cold cereal or 175 mL (¾ cup) hot cereal
Milk and Alternatives

250 mL (1 cup) milk or fortified soy beverage
175 g (¾ cup) yogurt
50 g (1 ½ oz.) cheese
Meat and Alternatives

75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
175 mL (¾ cup) cooked beans
2 eggs
30 mL (2 Tbsp) peanut butter