First, you’ll want to become familiar with portion sizes of the various foods within each food group that will make up your personalized diet plan. That’s today’s lesson. Then, over the next few days I will post sample 3-day diet plans containing 1200 calories, 1500 calories, 1800 calories or 2200 calories per day, so you can choose the plan that best suits your needs. To create your own diet plan, start by figuring out your unique calorie and nutrition needs. The average adult needs around 2,000 calories per day, but this depends on your age, sex, weight, height, and activity level. In addition to your caloric needs, decide how much protein, fruits, veggies, grains, dairy, and carbs you need each day. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day. And remember, * make sure you are consuming a balanced and complete diet with a variety of different foods.