How ya doin? Just select the track you want to copy and make sure the region you want is also selected, and click COMMAND C, and then in your new project paste that copy into it (click COMMAND V); make sure if you've copied an audio track, when you paste, make sure it's pasted onto an audio track; if you copied a software instrument track, make sure you paste onto a software instrument track. If you want to copy the plug-in settings as well as the track, then open the MIXER window (just hit the "X" key) and then click and hold on the SETTINGS button at the top of the channel strip of the track that you want to copy. A drop down menu will open and then select COPY CHANNEL STRIP SETTING. Go to your new project and do the same thing: open the mixer (click "X"), then click and hold on the Settings button, then click on PASTE CHANNEL STRIP SETTING, and your new project track/region will have the exact same settings as the original.
Hope that is clear.