This link is from the Victorian Government in Australia. I use it a lot for any health matters.
I have just found these pages about diet.
The information a bit lower down on this page will be useful for anyone who does not really want to count calories but who want help getting balance into their diet.
A note of caution though. When its says 4-7 serves per day. I am pretty sure it is not recommending you eat at the higher end across all fields if you are trying to lose weight. I think this would be an easier way to figure out daily food intake than counting calories.
Fruit
One serve equals:
1 medium piece (apple, banana, orange, pear)
2 small pieces (apricots, plums, kiwi fruit)
1 cup canned fruit
4 dried apricot halves
1½ tablespoons sultanas.
They suggest that a woman between the ages of 19-60 would eat 2-3 serves per day.
The philosophy here is high fibre low calorie foods. So if you are on a high protein diet, it not have enough protein in it for your needs.
Breads and cereals 4-7 serves are suggested each day. 7 being consumed by taller and larger women.
One serve equals:
2 slices of bread
1 medium bread roll
1 cup cooked rice, pasta or noodles
1 cup porridge
½ cup muesli
1 1/3 cup breakfast cereal flakes.
This might at first sound like a lot. It does to me but then if i think about it this is what it might look like
porridge for breakfast, 2 bread for lunch, pasta for dinner with a bread roll on the side
or meusli and toast for breakfast, rice at lunch, pasta at dinner
I think it sounds like an easy system to work out how much to eat. I'm going to factor that in to my diary and see how it well it works.