Fill half your plate with fruits and vegetables

We're told to eat nine servings of fruits and vegetables, but new rule says to fill half your plate with produce.

A serving of broccoli is about five florets. A serving of raw spinach, one cup. A serving of mango, roughly the size of a fist. It's not surprising that people get confused over what, exactly, a serving is, said dietitian.

Many dietitians say to stop counting and instead make half of every meal produce. You don't need a big mound on your plate. Six asparagus spears at dinner, a spinach salad at lunch, and a sliced banana and some berries at breakfast should do it.

And quality counts: Even two or three daily servings of deeply hued fruits and veggies (like blueberries, bok choy, or red peppers) may help reduce your risk of cancer and heart disease. It's like darts. The goal is to hit the bull's-eye. But hitting nearby is good, too.