I like preserved foods. It wastes less food, makes it easier to prepare for cooking, and, paridoxically, they tend to be fresher than "fresh" foods.
Use "healthy" fats, like olive or canola oil, rather than dairy fats like butter. Avoid trans fats, whatever that means.
Six per day of either
Replace red meats with fish, poultry, beans, or nuts. Eat lean meats. Some fish is a necessity.
Two per day of either 1 cup regular or 1/2 cup dried.
Three per day of either 1 cup regular or 2 cups leafy greens.
There are five subgroups.
1 to 2 cups per week.
4 to 6 cups per week.
1 to 2 cups per week.
Most beans, peas, and lentiles, except for green beans and green peas (what we call "peas").
4 to 6 cups per week.
3 to 5 cups per week.
Most others.
Always buy whole grain everything.
7 per day of either a slice of bread, 1 ounce ready-to-eat cereal, or 1/2 cup rice, pasta, or cereal.
I mostly just use MyPlate for food groups and serving sizes, but I suplement my knowledge with The Healthy Eating Plate from Harvard. For vegetable subgroup recommendations I used this guide by NMSU.