Can you talk to your coach about this, or other rowers? The last thing you want to do is jeopardize your fitness for some weight - that won't help things!

I'd say stick to the food guide but at the lower end, and choose lower calorie/higher volume items. Like, the Canada food guide suggests 5-12 grains, 5-10 fruit and veggies, 2-3 proteins, and 3-4 milk products.

For grains, cereal is good but I'd go for one that has more fiber than Special K and is whole grain or has protein. (My cereal of choice is Kashi Go Lean but others are good too), whole wheat bread, pitas, etc. One serving is around 1 cup of cereal, half a pita, or 1 slice of bread.

For produce, eat more veggies than fruit but even fruit is not really ever THAT high calorie. But you can eat TONS of non-starchy vegetables for so few calories!

For protein, I'd stick with 3 servings but make them lower fat options, like beans, chicken breast (no skin!), and soy options.

For dairy, 3 is easily all you need and go for low-fat dairy instead of higher fat ones, and watch the sugar in yogurt too.

If you're doing cardio as well and stick to those amounts of servings, you will lose weight. Generally if you eat the minimum amounts, it works out to 1300-1600 calories and that's quite low for someone your size who is training, so I wouldn't advise going any lower. If you lose the weight super fast, you can add some more grains or fruit. Also, if you are exercising a lot, it might be better to eat 2000 calories and you could still probably lose weight.