Good fitness and nutrition are key aspects not only in appearance but in living long, healthy lives. One may look fabulous, both fit and healthy, while being just as unhealthy as an obese person. The exact opposite is true, also. A person may be a little overweight but have a healthy heart and diet. My case and point: You cannot judge a person’s health just by looking at them.
The only way to find out if one is eating healthy and getting the proper amounts and types of exercise is by looking at their diet and activity level.
It is important to first start with a good eating plan. Age, health issues, and level of physical activity are just a few factors that should be taken into consideration when writing a meal plan for a person.
For example, a young, healthy, and active person can eat more freely than an older person with high cholesterol who does not get much physical activity. On average, a person should try to eat 6-11 servings of grains, 3-5 servings of fruits, 3-5 servings of vegetables, 2-3 servings of dairy, 2-3 servings of meat, and consume fats and sugars sparingly each day. One should shoot for this range until he/she can have an eating plan written for them.
The number of servings a person should consume daily is useless, however, unless he/she knows what amount of food is considered to be one serving, and what types of food are included in each food group. The following are examples of what can be considered to be one serving of different foods found in each food group:
Bread/Starches (includes starchy vegetables such as corn, potatoes, and green peas):
½ cup cereal, grain, pasta, or starchy vegetables
1 slice of bread
Fruit (fresh, frozen, canned, dried, or juice):
½ cup canned fruit (with a small amount of juice), cut fruit, or fruit juice
¼ cup dried fruit
Vegetables (starchy vegetables excluded. Dark green and yellow vegetables are most nutritious):
½ cup cooked vegetables or vegetable juice
1 cup raw vegetables
Milk (see meat group to count cheeses):
1 cup milk
1 cup yogurt
Meat (includes meats and other protein-bases foods such as cheese, eggs, and beans):
1 ounce cooked beef, pork, lamb, poultry, or fish
1 ounce cheese
½ cup cooked dried beans, peas, or lentils
1 egg
Fat (monounsaturated and polyunsaturated fats are best for you which are found in plant foods):
1 teaspoon butter, margarine, or vegetable oil
1 slice bacon
1 tablespoon regular salad dressing
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