Write the foods down on scrap paper. Check the foods against the food pyramid. If the food is made of many ingredients, choose the main ingredient. For example, Chunky Chicken Stew is a serving of chicken.
Some foods are clearly a mix of two main ingredients.
A food like macaroni and cheese would count as half a serving of pasta and half a serving of cheese. If not, add, subtract or switch your foods around. When you think your diet is on track, fill in the chart on your data sheet.