Summarize:

Reading the food labels on food packages will allow you to figure out exactly how many or how much of the food is in one portion. For example: 15 chips, 1/2 cup or 1/2 the package. This information will also help you figure out how many calories, fat or carbohydrates are in one serving of the food. This can be helpful if you're dieting or following a particular eating pattern. It's particularly important to follow the serving sizes for calorie-containing beverages like juice or sports drinks and snack foods. Sometimes the "individual" sizes are actually 2 servings. Aim for at least 5 servings of fruits and vegetables each day. These low-calorie powerhouses provide essential nutrients to your diet. About 1 cup of raw vegetables and 2 cups of leafy greens counts as 1 serving of vegetables. About 1 cup of fruit or 1/2 cup dried fruit counts as 1 serving of fruit. The amount of fruits and vegetables you need each day may depend on your age, gender and level of physical activity. High carbohydrate foods like grains and starches can be a healthy part of your diet. However, compared to fruits, vegetables and lean protein, they contain fewer nutrients and more calories. It's important to monitor your portion sizes of these types of foods. 1 slice of bread, 1 cup of cereal or 1/2 cup of pasta, rice or barley is considered one serving. Allot 2-3 servings of grains daily. Always try to choose 100% whole grains when possible. These have higher amounts of fiber and nutrients compared to refined grains.
Read the labels. Eat larger portions of fruits and vegetables. Eat smaller portions of grains and starches.