Although serving sizes vary, you can accurately estimate servings instead of measuring them. Listed below are the food groups and their respective serving sizes. This group should be the mainstay of your diet. Don't worry, the fat in carbohydrates is nominal and actually curbs your appetite for sweets.
Whole fruit has more fiber and less sugar.
A cup of dry beans or two tablespoons of peanut butter can be substituted for a serving of meat. You can eat some sweets after you've met your requirements in the above food groups. Choose wisely, though. Eating half of a candy bar or a small bag of chips a day is fine, but you shouldn't exceed this on a regular basis. Moderation is the key.