If one wants to keep fit and healthy they should have a well balanced and healthy diet. You must not restrict yourself to a particular group of food or eat in excess of another.

Meal Planning Can be Done as Follows

• 6 to 8 servings of grains. These include bread, cereal, rice, pasta and whole grains. Bread should be only 1 slice while cereal should be 1/2 to 1 cup (cooked) baked food, muffins or donuts should be eaten occasionally.
• 2 to 4 servings of fruits and 4 to 6 servings of vegetables. Fruits and vegetables have lots of minerals and vitamins that are important for your body. Fruits and vegetables are rich in fiber. It is best served fresh, steamed and cut in salads. A serving of raw or cooked vegetable is equal to 1/2 cup. A serving of fruit is also 1/2 cup.
• 2 to 3 servings of milk yogurt and cheese. One should have fat free or less fat milk and cheese products. Serving of dairy is equal to 1 cup of milk of 2 ounces of cheese.
• 2 to 3 servings of meat, poultry, fish, eggs and nuts. Best way to have beef, pork, lamb, fish etc is to bake or broil them. All fat should be removed before cooking. A serving of meat and fish is 2 to 3 ounces.
• Fat oils and sweets. No one should eliminate fats or oils from their diet. They can be eaten occasionally.

Eat right and the right amount. Each person requires certain calories in a day and it varies from age, sex and body type and how active you are. Children between ages 2 to 8 require 1400 to 2000 calories a day. Girls and women can have around 2200 calories a day. Boys and men should consume around 3000 calories a day. In active people should consume less around 2400 calories a day.

We should also add exercise to one's healthy diet. Without exercise one's diet is incomplete.

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