Nov 14, 2009

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 medium-size apple, orange, or banana)
  • 1/2 cup diced fruit, grapes, or berries
  • 6 ounces of juice
  • 1 slice of bread or 1/2 bagel
  • 1/2 cup cooked rice, cereal, grain, or pasta
  • 1 ounce of dry cereal
  • 1 cupof milk or yogurt
  • 1 1/2 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, 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 low-fat, cholesterol-free, high-fiber source of protein). Cookies, cakes, and pies are grouped with bread. Spinach is grouped with french fries. In short, this 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 are 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 when preparing food.
  • Buy milk in cardboard containers or colored plastic containers rather than translucent ones when possible. Light breaks down some vitamins contained in the milk.

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