1200 Calorie Diet
6 servings protein
5 servings bread/starch 
3 servings fruit 
4 or more servings vegetables 
2 servings lowfat dairy 
3 servings fat 

What is a serving?

Bread, Cereal, Rice, and Pasta
1 slice of bread or tortilla (1 ounce)
1/2 bagel or 1/2 English muffin or 1/2 pita (1 ounce)
1 ounce of ready to-eat cereal
1/2 cup of cooked cereal, rice, or pasta

Milk, Yogurt, and Cheese
1 cup of milk or yogurt
1 ounces cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
1 ounces of cooked lean meat, poultry, or fish (3 oz. is about the size of a deck of cards)
1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat. 
2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat.

1500 Calorie Diet
6 servings protein
6 servings bread/starch 
4 servings fruit 
5 or more servings vegetables 
2 servings lowfat dairy 
3 servings fat

Vegetable
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
1/2 cup of vegetable juice
(Some diets put raw leafy vegetables into a "free use" category - eat as much as you want of leaf lettuce, celery, radishes)

Fruit
1 medium apple, banana, orange
1/2 cup of chopped, cooked, or canned fruit
1/2 cup of fruit juice

Fats
1 teaspoon oil, butter, margarine, mayonnaise
1 tablespoon salad dressing, cream cheese