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Serving Sizes Many people forget what an actual serving is
( and it is not very large, here are a few ideas)

Grains(5-12 servings a day)
1 serving is

1 slice of bread
30 g. of cold cereal
3/4 cup hot cereal
Two servings are
1 begal, pita, or bun
1 cup of Pasta or rice

Vegetables & Fruits(5-10 a day!!!) very important!
1 Serving is

1 medium size fruit
1/2 cup, frozen or canned fruit or veggie
1 cup of salad
1/2 cup of juice

Milk and Milk alternatives(for us vegans although vegans can eat more because there is NO animal fat)
(Children 4-9 years 2-3 servings)
(Youth 10-16 years 3-4 servings)
(adults 2-4 servings)
(pregnant women & breast feeding women 3-4 servings)

1 servings is

1 cup milk/ soy milk
50 g. low fat cheese/soy cheese(3x1x1 inches in size)
2 slices (50 g.) cheese
3/4 cup yogourt/soy yogourt

Meat and Meat Alternatives
2-3 servings per day (and NO MORE :o) hehe
1 serving is

50-100g. of Meat Poultry or fish
1/3-2/3 canned fish
125-250 ml Beans
100g.(1/3 cup) Tofu
30 ml (2 tbsp) peanut butter

Many people have learned from some where, I have no idea where, but from talking to people I find people think or have been told that we need to eat A LOT of protein. This is not true. Yes we are mammals, but as humans we were not ment to eat large amounts of protein. It effects our organs and if you eat high amounts of it you will make your self sick. Your kidneys will not function, and your pancreas will collapse( over years of abuse of course). Please keep this in mind when you consider how much meat you eat a day. I have been a vegan for several years now and eat the required amounts of protein, and I feel great! My body is not working in over drive to digest food that is toxic to me. I am not suggesting to you to stop eating meat :o) But I am just letting you know that you do not need to eat as much as you might have been told. And look at the nutritional value on the side of everything you eat. Almost EVERYTHING you eat has protein in it, even fruits and veggies. So if you are adding large amounts of meat to every single meal, you are over powering your body with to much protein. Just some things to consider.

All of this information has been taken from Canada's Food guide to healthy eating. And to help us live longer lives.
Contributed from: Bridy

What can you expect from exercise?

Lower blood pressure and lower cholesterol
Exercising can help lower your blood pressure and reduce your risk of heart disease, the number one killer in the nation. A person can reduce cholesterol through exercise, thus reducing the risk of heart disease.

Stronger bones
Both sexes increase bone density strength through exercise. This is especially important for women who are more vulnerable to be effected by osteoporosis; the weakening of the bone structure which is brought on by a lack of activity and insufficient calcium intake. Women who are physically active in their later years appear less likely to suffer from osteoporosis. Osteoporosis is a largely a preventable disease. It affects 20 million women and five million men in United States. Many studies have concluded that older women who undertake regular exercise programs slowdown or, in most cases, reversed the effects of osteoporosis.

Fat loss
We lose body fat by burning more calories than we take in. Regular aerobic resistance training decreases fat stores, improves muscle mass (which burns calories) and reduces appetite. You tend to care much more about what you put in your body, so the fuel you choose is better. To assist with improving cells on a molecular level you should consume a full spectrum, multi-vitamin and mineral supplement each day.

Improving your lung and heart deficiency
Twenty minutes a day, three times a week of regular aerobic exercise can improve your cardiovascular function. This improvement in function can lead to a more efficient heart and save thousands of beats per day and hundreds of thousands per year, saving a lot of wear and tear on your heart!

Improve mental capacity and alertness
Staying mentally sharp is a proven benefit of regular exercise program.All types of person's benefit and see improvements in memory, reaction time, reasoning and speech.

Self-esteem
Proven time and time and again, exercise and physical fitness improves a person's self-esteem and helps create a positive self-image.

Sex
If you exercise, your risk of sexual dysfunction is reduced while your sexual desire increases.

Sleep
Those who engage in exercise sleep more soundly and more continuously. To improve sleep in addition to exercise keep regular sleep habits, take the TV out of your bedroom, take a warm bath before sleep, eliminate noise and avoid excess alcohol intake.

Stress relief
Exercise reduces anxiety and even decreases mild to moderate depression.

There are other impressive results of exercise as well. Get yourself geared up to exercise and take the first step on the road to wellness.
Contributed from:Wendy