How much is a serving?

Serving size depends on the food. Here's a quick primer. One serving equals:

• 1/2 cup cooked vegetables


• 1/2 cup raw vegetables or 1 cup raw leafy greens


• 1 piece of fruit (such as a medium-size apple, orange, or banana)


• 1/2 cup diced fruit, grapes, or berries


• 6 ounces of juice


• 1 slice of bread


• 1/2 cup cooked rice, cereal, grain, or pasta


• 1/2 bagel


• 1 ounce of dry cereal


• 1 cup of milk or yogurt


• 1 1/2 cup ounces of cheese


• 3 1/2 ounces of meat, fish, or chicken

According to the USDA, most people need at least the minimum number of servings of foods from each group daily. Body size and activity level may increase the number of servings needed by certain individuals. Young children, the agency states, need the same variety as adults but may eat smaller servings.

The new guidelines are a definite improvement over the old, but two primary problems remain.

First, although we are cautioned against excess intake of fats and sugars, the Food Pyramid still groups steak (a relatively high-fat, high-cholesterol, low-fiber source of protein) with beans (a relatively low-fat, cholesterol-free, high-fiber source of protein). There is also no defining factor of what qualifies a food in a food group. Are cookies, cakes, and pies grouped with bread since they contain mostly flour? French fries are vegetables so are they in the same group as spinach? In short, the guideline graphic doesn't indicate which foods in each food group are highest in nutritional value.

Second, the number of servings of certain foods may not be adequate for everyone. For example, pregnant women need higher amounts of calcium-rich dairy products and high-protein foods.

However, with a little extra knowledge, savvy consumers can use the guidelines as the basis for a diet that meets their nutritional needs, promotes good health, and may reduce the risk of disease. Here as some pointers to get the most out of the guidelines:

• Try to select foods that are minimally processed. Many foods lose nutrients during processing. For example, whole-wheat bread and pasta contain more essential nutrients than bread or pasta made with bleached white flour. Likewise, brown rice is better for you than white rice. The closer the food is to its original form, the more nutrients.


• Don't peel fruits and vegetables. When you can, leave the skin on. It contains many vitamins and minerals. Just be sure to wash the skins.


• Ideally, choose fresh or frozen foods. These contain the most nutrients.


• Try not to boil vegetables. Essential nutrients are boiled away into the cooking water. Instead, steam vegetables on the stove or in the microwave with only a few tablespoons of water. If you must boil vegetables, do so in the least amount of water for the shortest time possible to preserve their vitamin and mineral content.


• Don't overcook vegetables. Eat them raw or cook them only until they are tender-crisp.


• Choose the foods within each food group that are lowest in salt, fat, and sugar. Add only minimal amounts of these dietary nemeses when preparing food.


• Choose milk in cardboard containers. Or buy milk in colored plastic containers rather than translucent plastic containers when possible. Light breaks down some of the vitamins contained in the milk.