• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
BlackDoctor.org
Where Wellness & Culture Connect

Where Wellness & Culture Connect

  • Health Conditions
  • Wellness
  • Lifestyle
  • Longevity
  • Resource Centers
    • Cancer Resource Center
    • Covid Resource Center
    • Clinical Trials Resource Center
  • Find A Doctor
  • BDO TV
Home / Wellness / Fitness / Eat Healthy and Stay Fit For Life

Eat Healthy and Stay Fit For Life

Eat Healthy And Stay Fit For Life

Photo of a family shopping for vegetables at an open air market.
A balanced diet and regular physical activity are the building blocks of good health. Poor eating habits and too little physical activity can lead to overweight and related health problems. By eating right and being active, you can stay at or reach a healthy weight. Do it for yourself and your family!

What is a healthy diet?

 

Photo of a woman eating a salad.

Photo of family enjoying a picnic on the grass.The basis of a healthy diet is eating a wide variety of foods. Every day, you should try to eat:*

  • 6 to 11 servings of bread, cereal, rice, or pasta. One serving equals one slice of bread, about 1 cup of ready-to-eat cereal, or 1/2 cup cooked cereal, rice, or pasta.
  • 3 to 5 servings of vegetables. One serving equals 1 cup of raw leafy vegetables, or 1/2 cup of other vegetables, cooked or raw.
  • 2 to 4 servings of fruit. One serving equals one medium apple, banana, or orange; 1/2 cup of chopped, cooked, or canned fruit; or 3/4 cup of fruit juice.
  • 2 to 3 servings of milk, yogurt, or cheese. One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese (such as Cheddar), or 2 ounces of processed cheese (such as American). Choose low-fat or fat-free products most often.
  • 2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts. One serving equals 2 to 3 ounces of cooked lean meat, poultry without skin, or fish. You should eat no more than 5 to 7 ounces per day. One half cup of cooked dry beans, one egg, or 1/2 cup of tofu counts as 1 ounce of meat. Two tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of lean meat.

The larger number of servings is for active men. Eat a smaller number of servings if you are a woman, inactive, or trying to lose weight.

* Servings and serving sizes are from the U.S. Department of Agriculture/Department of Health and Human Services Food Guide Pyramid

You can not always measure your food. Here are some ways to help you estimate serving sizes.

Illustration of a scoop of ice cream.1/2 cup of rice or pasta = size of ice cream scoop

Illustration of a baseball.1 cup of salad greens = size of a baseball

Illustration of a lightbulb.1/2 cup of chopped fruit or vegetables = size of a lightbulb

Illustration of four dice.1 1/2 ounces of cheese = size of four dice

Illustration of a deck of cards.3 ounces of meat or fish = size of a deck of cards or cassette tape

Illustration of a ping pong ball.2 tablespoons peanut butter = size of a ping pong ball

back to top

Tips for healthy eating

 

Photo of a woman shopping for vegetables in a grocery store.

  • Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and helps you think and learn.
  • Choose whole grains more often. Try whole wheat breads and pastas, oatmeal, brown rice, or bulgur.
  • Select a mix of colorful vegetables each day. Different colored vegetables provide different nutrients. Choose dark, leafy greens such as kale, collards, and mustard greens, and r

August 30, 2010 by Morgan Curley

Read Next Article

The Latest In Fitness

exercise addiction

Fit Life Or Exercise Addiction?

With all of the advances in technology and fitness, it’s easy to get caught up in doing the most in an attempt to eat right, shed unwanted pounds or even maintain the beautiful skin you’re in. After all, there’s a read more about Fit Life Or Exercise Addiction?
how to lose weight

How To Lose The Weight & Keep Your Curves [VIDEO]

Worried about losing your curves when you lose weight? In her latest 411 episode, Dr. Phoenyx shares 3 awesome tips on how to lose weight and keep your curves. Plus, as mentioned in the video, Dr. Phoenyx’s Beauty Protein is now read more about How To Lose The Weight & Keep Your Curves [VIDEO]
weight loss

The Secret to Weight Loss in Your 30s, 40s and 50s

Are you thinking about walking to achieve your weight loss goals but don’t know where to start? Here’s what you need to know to stroll your way to weight loss, at any age. According to researchers from the University of read more about The Secret to Weight Loss in Your 30s, 40s and 50s
abs exercises

Sculpt Rock-Hard Abs & Arms…NO Equipment

Whether at home, in the gym or outdoors, these two moves will strengthen and tone your arms and abs WITHOUT any equipment. When summer comes, you'll be ready! 1. Plank Benefits Strengthens core (abs and lower back area) Tones abs read more about Sculpt Rock-Hard Abs & Arms…NO Equipment
best exercise for thighs

Love “THIGH” Self: 4 Exercises For Your Best Thighs

Thighs are one of those areas of the body that we complain about the most, but there's a way to not only love your thighs but tone, tighten and shape them too. It all starts with a solid exercise plan. read more about Love “THIGH” Self: 4 Exercises For Your Best Thighs
exercise program to lose weight

5 Ways To Lose Your First 20 Pounds–Fast!

What most personal trainers will say is the key to working out is to start. You've got to begin to be great. But many of us don't want to start exercising (or stop) because we don't know what really works read more about 5 Ways To Lose Your First 20 Pounds–Fast!

Primary Sidebar

Subscribe to our newsletter

Poll

Popular Posts

  • 10 Signs You’re Living With Clogged Arteries 10 Signs You’re Living With Clogged Arteries
  • Mo’Nique at 55: Slimmer, Happier & Wiser: “I Love Us For Real”Mo'Nique at 55: Slimmer, Happier & Wiser: "I Love Us For Real"
  • Monica Calhoun at 51: “Exude Beauty Inside, Manifest It Outside”Monica Calhoun at 51: "Exude Beauty Inside, Manifest It Outside"
  • Al B. Sure First Interview Since Near Death Experience & Two-Month Long ComaAl B. Sure First Interview Since Near Death Experience & Two-Month Long Coma
  • 7 Foods That Replenish Your Liver 7 Foods That Replenish Your Liver

Podcast

Footer

Where Wellness & Culture Connect

BDO is the world’s largest and most comprehensive online health resource specifically targeted to African Americans. BDO understands that the uniqueness of Black culture - our heritage and our traditions - plays a role in our health. BDO gives you access to innovative new approaches to the health information you need in everyday language so you can break through the disparities, gain control and live your life to its fullest.

Connect With Us

Learn More About

  • Hepatitis C
  • Diabetes
  • Sickle Cell
  • Mental Health
  • About Us
  • Privacy Policy
  • Advertise With Us
  • BlackDoctor.org Advertising and Sponsorship Policy
  • Daily Vitamina
  • TBH

Copyright © 2023, BlackDoctor, Inc. All rights reserved.