How to Stay Fit and Healthy

A healthy diet and exercise is the best way to keep your family healthy and fit. Get the kids away from the TV and take them on a walk around the neighborhood or to the park. Make it a family habit and you will all be happier, healthier and fit.

If you find you need to lose weight you may need to cut out more calories. Most people have only a hazy idea of what a single portion should look like. It’s a good idea to measure until you can judge by eyeballing the portion. I have here the foods,calories, and portion sizes the male and female needs for better health. If you are over weight, active, and follow these guide lines you should lose any excess weight.

Most average, active, males need about 2,600 calories a day. The following foods with the correct amounts are what he needs to eat in a day

Grains; 9 ounces

Vegetables; 4 cups

Fruit; 4 cups

Milk; 3 cups

Meat and beans; 6.5 ounces

Fats/oils; 8 teaspoons

Most average active females need about 2,000 calories a day. The following foods with the correct amounts are what she needs to eat in a day.

Grains; 6 ounces

Vegetables; 2 1/2 cups

Fruit; 2 cups

Milk; 3 cups

Meat and beans; 5.5 ounces

Fats/oils: 6 teaspoons

Here is how to visualize your portions.

Hard cheese; 1 ounce equals three dice.

Cooked pasta or rice; 1 cup equals the size of a baseball.

Vegetables, berries, or fruit; 1 cup equals the size of a baseball.

Pancake/waffle; 4 inches equals the size of a CD.

Meat or poultry; 3 ounces equals the size of a deck of cards.

Salad dressing; 2 tablespoons equals a shot glass.

Cheese slice, or deli meat; 1 ounce equals size of CD.

Nuts, dried fruit, granola; 1/4 cup equals the size of a golf ball.

When you go into a restaurant and you don’t know the serving sizes, Take a look at the other tables and if the portions are large, have them put half in a take home box, before they bring your food to the table. That way you won’t be tempted to eat more than you should, and the food you take home won’t be picked over.

Remember that a serving of olive oil has just as many calories as a serving of butter, so even though olive oil is heart healthy, you can’t have more.

Exercise will help you stay healthy and get in shape. Walking is one of the easiest and most enjoyable exercises you can do. It doesn’t take any equipment and you can take a camera along to take pictures of any interesting happenings. Take hubbie and the kids to the park and have a fun walk. Keep eating a healthy diet, exercising, and don’t give up. With perseverance and determination you will reach your goal.