Summarize the following:
One of the cornerstones to eating a balanced diet is consuming foods from each of the five food groups:  protein, vegetables, fruits, dairy and grains.  Each food group offers different vital nutrients that your body needs.  Aim to consume something from each group everyday.  Protein is essential to all cells and processes in your body – anything from building and repairing tissues to making enzymes, hormones and other chemicals.  Ideally, choose lean protein foods like:  poultry, eggs, lean beef, seafood, nuts and beans. Dairy foods also contain protein, but are known for being high in calcium, potassium and vitamin D.  Choose low-fat dairy products like yogurt, milk, cheese or kefir. It can be beneficial to purchase a food scale to know exactly how many ounces of meat you are eating. You can also learn little tricks by looking online. For example, 3 oz of meat is about the size or a deck of playing cards. Fruits and vegetables are two food groups that offer a host of nutrients like: vitamins, minerals, fiber and antioxidants.  They are also low in calories which makes them an essential component to a balanced diet.  Choose a variety of fruits and vegetables each day. The grain group can be split into two separate groups:  whole grains (like brown rice, quinoa or oatmeal) and refined/processed grains (white bread, white rice or plain pasta).  Aim to make at least half of all your grain choices 100% whole grain.  These types of grains are high in fiber, protein and other essential nutrients.  It can be difficult to have all five food groups present at each meal.  Strive to consume foods from each group throughout the day.  It's not necessary to consume all five at each meal. Some types of fat are known as "heart-healthy" or omega-3 fats and monounsaturated fats.  These have been shown to have some health benefits including:  maintaining or improving blood lipid levels or supporting the brain development of infants.  It's recommended to consume a serving of these healthy fats at least 2-3 times weekly.  Foods that contain omega-3 fats include:  salmon, mackerel, anchovies, sardines, tuna, walnuts and flaxseeds. Monounsaturated fats come from foods like olive oil, avocado, olives and hazelnuts. A balanced diet goes beyond just the foods in your meals.  You also need to balance the amount of food you consume throughout the day.  It's beneficial to consume regular, frequent meals throughout the day.  Eating three or more meals a day or including snacks makes it easier for you to consume all the recommended amounts of essential nutrients you need each day.  Skipping meals puts you at risk for not being able to consume what you need. Regular, frequent meals and snacks provides a steady flow of energy to your brain.  The fairly even blood sugar level helps your brain function well. Skipping meals on a regular basis is not recommended.  You do not necessarily need to eat "breakfast, lunch and dinner" daily.  However, eating every three to five hours is recommended.  An example of one day of balanced eating may look like:  scrambled eggs with vegetables and cheese for breakfast; whole wheat wrap with lean turkey and cheese and 1 cup baby carrots for lunch; a small apple and a cheese stick for an afternoon snack; and large spinach salad with raw vegetables and 4 oz grilled salmon for dinner. A minimum of eight glasses or 64 oz of clear, sugar-free liquids is essential to a balanced diet.  Just because liquids don't necessarily fall into a food group, doesn't mean they don't play and essential part in your diet.  Choose liquid like water, iced tea, decaf coffee or no-calorie flavored waters. Purchase a water bottle to help you monitor the volume of liquids you consume throughout the day. Consuming adequate portions of all foods is important to a balanced diet.  It will make sure that you're eating enough of certain food groups and also not eating too much of others.   In general, portion sizes of fruits and vegetables can and should be larger compared to servings of items like grains.  These low-calorie, nutrient packed foods should make up about 50% of your meals and snacks.  Foods from the grain group like pasta, rice or bread should be monitored.  It can be easy to overdo it from this group, which can throw off the balance of your diet.  1/2 cup of grains like rice or pasta is a serving and 1 oz of items like bread is also 1 serving.  Dairy and protein based foods offer a lot of nutrition and should be consumed at most meals and snacks.  Consuming 3-4 oz protein, 1 cup or 1 oz of dairy foods are appropriate portion sizes.

summary: Eat foods from all five food groups. Eat healthy fats. Eat at least three meals daily. Drink 64 oz of clear fluids daily. Measure your portion sizes.


Summarize the following:
Headshots are photographs of your head and shoulders.  Actors are required to have both a headshot and resume when submitting for a role.  Headshot used to be black and white, but the current expectation is that headshots are full-color.  Make sure the picture is current and looks like you.  If you age or change your hairstyle, you will need to get new headshots.  Bring several different clothing options to the photoshoot and have pictures taken wearing different shirts.  Don’t wear distracting patterns or colors.  Keep your outfit simple so the focus is on your face. An acting resume should include your contact information, body specifications, experience, training, and special skills.  List your most recent roles first and work your way backward.  Your name should be at the top of the resume and in the largest font. If you are a member of an acting union list the abbreviation for the union after your name. If you have an agent, they will give you a stamp to add to your resume to replace your personal contact information. List your height, weight, hair and eye color, and make sure that it is accurate. Never lie on your resume.  Only list work you have actually completed. Find the auditions in your area and go to any which are offering a role you would fit.  Auditioning itself is a good way to continue working on your skills.  It is an opportunity to perform for influential casting directors and artistic directors.  You can find auditions through postings like backstage.com, on the “call board” at the AEA office, or your agent can search and submit on your behalf.  Be prepared to deal with a lot of rejection.  There are any number of reasons you may not be the best fit for a particular role, and there are a lot of other actors looking to make it on Broadway.  The competition is abundant and you will audition many times without being offered a role.  Treat every audition seriously.  Even if you are not a perfect match for this role you are auditioning for, you can impress the casting agent or artistic director who may then call you in for another role in the future. The best way for Broadway producers to see what you are capable of is to see you in action.  Perform onstage off-Broadway and off-off-Broadway on your way to Broadway.  Start making a name for yourself as a performer to get closer to Broadway. A bio, or biography, should consist of about four of five sentences and highlight your past work as an actor.  It is a little blurb which allows the audience to learn more about you and your career.  If you have a lot of acting credits, choose four or five of the top performances or roles, and mention that the ones listed are some of your favorite roles to date.  Although you will be writing the bio yourself, you should use third person vernacular like “he” and “she.” List your achievements, credits and performance history using full sentences rather than a literal list. You can include your training, and some personal information to endear yourself to the reader. You can also list film and television credits in a theatrical bio.
summary: Buy professional headshots. Build an acting resume. Go to auditions. Perform in plays and musicals. Write a bio for play programs.