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Each of your meals should have a healthy portion of protein, starches, and fruits or vegetables. As a rule of thumb, you should eat half a portion of fresh fruits and vegetables, a fourth portion of protein, and a fourth portion of starches for every meal.  For example, eat a bowl of oatmeal, 2 eggs, and an apple for breakfast. Eat a turkey or chicken sandwich with avocado, tomato, and lettuce for lunch. For dinner, eat baked salmon, broccoli, a salad, and a dinner roll. for 20 minutes each day. Bike, walk, or run at the park or around your neighborhood for 20 minutes every day. Walking your dog, or meeting a friend at the park to play catch or soccer are also great ways to stay active.  You can also stay active by using the stairs instead of the elevator, and by parking your car at a distance and walking the rest of the way to your destination. Alternatively, exercise for 30 minutes, 5 days a week. Overeating can lead to frequent heartburn, especially if the food is high in fat. Eat smaller meals more frequently until your body adjusts to the new portion size. Once your body adjusts, stick to 3 meals per day.  Eat healthy snacks like fruit, unsalted nuts, and yogurt in between meals if you get hungry. By making your meals at home instead of going out to eat, you can have more control over the size of your meals. Write down the foods you eat and their corresponding calories for a week. After a week, see which foods are contributing the most to your caloric intake without adding any nutritional benefits. Eliminate these foods from your diet. Substitute these foods with healthier options that have less calories. Make sure to talk to your doctor about your weight goals to ensure that they are safe for your health.
Eat 3 healthy meals per day. Exercise Eat smaller meals. Reduce your caloric intake if you need to lose weight.