Your individual nutrition and calorie needs depend on your age, gender, level of physical activity and other health factors, a balanced and healthy diet should include:

Fruits and vegetables. Combined, these should cover half your plate at meals.

Grains. At least half of the grains you eat should be whole grains, such as oatmeal, whole wheat bread and brown rice.

Dairy. Choose low-fat or fat-free dairy foods most often.

Protein. Make lean protein choices, such as lean beef, skinless poultry and fish. Vary your protein choices to also include eggs, beans, peas and legumes. Eat at least eight ounces of seafood a week.

In addition to diet, it’s also important to stay active for good health.

Try to do all the Normal Activities of a human being in order to retain the best of your life,….

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