In one sentence, describe what the following article is about: Food is divided into 4 groups: vegetables and fruit, grain products, milk and alternatives, and meat and alternatives.  Your gender and age will determine exactly how many servings of each group you will need each day.  You can see the recommended number of food guide servings per day, per gender and per age group here.  Abdominal muscles are mostly impacted by your diet. Remember that a balanced diet full of fruits, vegetables, lean proteins, whole grains and healthy fats is essential to creating a killer stomach. A “serving” differs depending on the food group and the type of food.  Examples of 1 serving of fruits or vegetables are: 1⁄2 cup (120 mL) of juice, 1 cup (240 mL) of raw vegetables, or 1 piece of fruit. Examples of 1 serving of grains are: 1 slice of bread, 1/2 a bagel, pita, or tortilla, or 1⁄2 cup (120 mL) of cooked rice or pasta. Examples of 1 serving of milk products are: 1 cup (240 mL) of milk and 3⁄4 cup (180 mL) of yogurt. Examples of 1 serving of meat products are: 3⁄4 cup (180 mL) of cooked beans, two eggs, 2 tablespoons (32 grams) of peanut butter, or 1⁄2 cup (120 mL) of cooked fish, chicken, or other lean meat. Healthy eating includes the recommended daily servings, regardless of the number of calories you’re aiming to eat.  Which items you select from each food group to meet your daily requirements will differ depending on whether you're trying to maintain your weight, gain weight, or lose weight. Search for an online calorie calculator to determine your caloric needs.  If you want to maintain your weight, you need to eat as many calories as you burn every day. If you want to gain weight and build muscle, you need to eat more calories than your body burns every day. If you want to lose weight, you need to eat less calories than your body burns every day. Plan all of your meals in advance so you can ensure you’re meeting all your recommended daily servings of all the food groups.  Planning ahead also allows you to know exactly what you need to buy at the grocery store, helping you to avoid browsing and buying unhealthy items. If you’re trying to lose weight, your planning process could also include calorie calculations for each meal, and each day. When buying grain products, whether at a grocery store or a restaurant, choose the whole grain versions.  Many products such as rice, pasta, cereal, and breads come in a whole grain variety. The same concepts work if you’re baking.  Choose whole wheat or other types of whole grain flour. Most milk and dairy products come in “regular” and “low-fat” versions.  Drink skim or 1% milk and try to drink at least 2 cups (470 mL) of milk every day.  Also consider buying milk that has added vitamin D.  Use lower fat cream cheese, sour cream, and cottage cheese.  Look for low-fat yogurt, and those made without added sugar. Buy the lean versions, or trim the extra fat from your meat before you cook it. Roast, bake, or poach your meat instead of frying it. Eat at least two servings of fish every week for the healthy fats and consider adding more meat alternatives to your diet, such as beans and tofu.
Summary: Eat the recommended daily servings of each food group every day. Determine what your caloric intake should be per day. Plan your meals in advance to make eating healthy more convenient. Ensure at least half of your grains are whole grains. Consume low-fat versions of dairy products. Eat lean meats and more meat alternatives.

In one sentence, describe what the following article is about: While not all personality tests are created equal, some personality tests can tell you more about who you are. For instance, the Myers-Briggs is a common test that will divide you among two options in four categories. You can also try the Big Five personality test.  Use your results. Once you get your results, it will help you understand more about how you make decisions and who you are as person. It will also help you understand how you interact with other people and why you may respond in certain ways to specific situations.  For instance, if you're an introvert, knowing that will help you understand why you may feel drained after parties and how you can take steps to manage your energy Write down the three things you consider your biggest accomplishments. What do these times have in common? In turn, consider what believe to be your biggest failures. What do those have in common? That is, given your accomplishments and failures, consider how you acted to get there or how you would act differently now. If one of your biggest accomplishments was getting a degree, that means you consider hard work and dedication important. If one of your biggest failures was getting drunk and cheating on a girlfriend, that means you believe you have had problems with overindulging and not keeping promises and want to do those things differently. Consider the people you admire most. What do you admire about them? What qualities do they have that you wish you did? What values do they have? Those values are likely ones you wish you had, too. To figure out your values, you need to consider what's most important in your life. Maybe it's your family, or maybe it's your friendships. One way to figure out what you value is to ask yourself some questions. For instance, what would you carry out of your house if it were on fire (besides your family and pets)? What would you do to change the world, if you could? What makes you passionate? The recurring themes that you find help make up your values. For instance, you may have realized that hard work is important to you. That means it's one of your values. You have also noticed that moderation and fidelity are also important to you and part of your values. It's easy to have values in a vacuum. However, what defines you as a person is how you put those values in action. People are said to have integrity when they follow through on their values, so if you want to be a person of integrity, you must follow through on what you believe. Who you are personality-wise and what values you have define your actions. That is, say you value your family over anyone else. That means that you will chose your family over, say, your job or other obligations. However, if you value your work, you may choose not to have a family at all, which is also a valid choice. What you do becomes who you are. Once you realize how your values have defined you as a person, you can put that into words. For instance, if you value your family above all else, maybe you consider yourself a "family person," while if you value you work, you might say "I'm passionate about my work."
Summary:
Try online personality tests. Consider your biggest accomplishments. Identify what you've learned. Look at people you admire. Ask yourself what's most important to you. Incorporate what you've learned into value statements. Use your values to guide your decisions. Let your values define you.