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There are countless diet plans and cookbooks for healthy eating, but rather than adhere to a specific list of foods to eat (some of which you probably wouldn’t like), start incorporating basic changes in how you eat. Here’s what a healthy balanced meal should look like:

• Half: vegetables (primarily green ones)

• One-quarter: low-fat protein (skinless chicken breast, fish, etc.)

• One-quarter: complex carbohydrates (brown rice, sweet potato, spaghetti squash, chickpeas, etc.)

“Anything that can fit in your palm is about 4 ounces, which is a good portion of protein for both men and women to stick with,” says Christal. “A closed fist size is the amount of carbs you should have per day. Fill the rest of your plate with veggies; green ones are especially good for you and are considered ‘free’ foods.”

But wait, aren’t we supposed to load up on fruit, too?

“Even though it’s natural, fruit is still sugar, so go easy on it and preferably stick with berries, as they’re loaded with antioxidants,” says Christal, who advises limiting fruit to one serving a day, making it a good choice for dessert.

Christal adds that many people only eat twice a day, when, ideally, they should have at least four to fi ve small meals daily.

“The best analogy is to think of your body as a machine, which loses production when it has to stop and start your metabolism,” she explains. “Keep it fueled with small, healthy meals throughout the day. Even if you’re trying to lose weight, you want to keep eating.”

Hydrate With Water

Soda manufacturers have done a brilliant job marketing products that have no

Measuring Cardio Intensity

Use nutritional value whatsoever, and many Americans are hooked. If you’re one of them, start gradually weaning yourself o and make it a point to hydrate yourself with water.

• Perform the test using a phrase that takes about 20 to 30 seconds to say, such as the Pledge of Allegiance. If you can talk comfortably while exercising, your body is utilizing fat as a primary source of fuel. Once it becomes di cult to talk, carbohydrates have become the primary source of fuel for the activity.

Adequate hydration and sleep are crucial to health, yet many people skimp on both.

Adults age 18 to 64 should get seven to nine hours of sleep per night. (Those 65 and older can get by with seven to eight.)

The old “eight glasses of water a day” isn’t necessarily correct, as the amount you need is based on your individual weight. Here’s a general formula to determine how much water you need daily: Drink half your body weight in ounces per day. (For example, if you weigh 160 pounds, you need a minimum of 80 ounces of water daily.)

If you don’t have a heart rate monitor, you can also get a good measure of the level of your physical activity by talking.

• If you’re able to converse regularly, your activity level is low.

• If it’s still possible to talk, but harder, you’re at a moderate level.

• Once you’re not able to talk well at all, you’ve hit a high level.

Christal recommends buying a container that holds as much water as you need and drink it throughout the day. She notes that if your body isn’t used to getting the water it needs, you may feel a little bloated at fi rst and have to urinate more frequently, but don’t worry, your body will adjust in a week or two.

The color of your urine is a good barometer as to whether or not you’re drinking enough water. If you’re adequately hydrated, it should be clear or very pale yellow.

Start Moving

If you haven’t been physically active at all, start with walking 20 to 30 minutes a day. The idea is to create a routine. Then, in a couple weeks, you can ease into doing the exercises in the program.

When you’re walking (or doing any physical activity), putting your hands up over your head significantly increases the level of exertion. It’s an easy way to make your body work harder.

Pick up a set of resistance bands (start with “light”), and begin using them for simple movements and stretches. Unlike free weights, this form of strength training requires you to control muscle contraction the entire time.