Theresa's weight loss plan

http://www.cbc.ca/stevenandchris/2012/01/theresas-weight-loss-plan.html
Ready to get your weight under control once and for all? Forget the national food guide. (Talk about a pyramid scheme!) Follow nutritionist Theresa Albert's no-fail weight-loss plan, which details how many servings from each food group you should actually be consuming.

The challenge: Try Theresa's plan for a week. Use this handy daily checklist to keep yourself on track. If you don't find yourself losing, simply remove foods from the bottom of the list, starting with your daily wild card.

Vegetables = 8 to unlimited servings
Where 1 serving equals...
1/2 cup cooked vegetables,
1/2 cup raw vegetables or
1 cup green salad

Fruit = 3 servings
Where 1 serving equals...
1 small piece fresh fruit (plum/peach size),
1/2 cup berries or
1/4 cup dried fruit

Poultry, Fish and Meat = 1 serving
Where 1 serving equals...
4-5 oz. cooked (about the size of a deck of cards)

Legumes, Tofu and Nuts= 2 servings
Where 1 serving equals...
1/2 cup cooked beans,
1/4 cup nuts or
5 oz. tofu

Grains and Starch = 4 servings
Where 1 serving equals...
1 slice of bread,
1/2 cup cereal,
1/2 cup cooked pasta or
1 small potato

Oils and Fats= 2 servings
Where 1 serving equals...
1 tbsp olive oil or
1 tbsp butter or mayo

Desserts and Sweets = 1 serving
Where 1 serving equals...
1 small cookie,
1 tsp sugar or
5 oz. wine/12 oz. beer/1 oz. spirits

Wild Card = 1 serving (120 calories)
Where 1 serving equals...
1 extra protein,
1 extra tbsp oil,
1 extra piece of bread or
1 extra cookie