Here is how you should divide your plate for results:
Fill 1/2 your plate with Vegetables and Fruits
Fill 1/4 with Lean Proteins
Fill 1/4 with Whole Grains or Starches
Try to keep the breads and pastas to whole grains, but when you can't, substitute them with bean dishes
or low-fat potato dishes (a potato is still good for you unless it's drenched with fats)