Carbohydrates are a valuable source of energy

Carbohydrates get negative attention for causing weight gain, but they are a valuable energy source. One gram of carbohydrates contains four calories (the same amount in one gram of protein). For adults, carbohydrates should account for 45 to 65 percent of total calories.

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Healthy eating is easier when it's fun. These kabobs make a unique treat for both kids and adults. They contain vitamin-rich vegetables and are balanced in protein and fat. Serve them with hummus for dipping or fiber-rich whole-grain crackers.

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Protein is a macronutrient that provides four calories per gram. Along with carbohydrates and fats, protein is one of our primary sources of energy. The body also uses protein to perform the following functions:

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Herbs and spices are packed with disease-fighting phytonutrients while giving seasonal vegetables a big boost in flavor. This salad uses rosemary, but basil and cilantro are also great options.

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Whether on the road, a sidewalk, or a trail, it's important to take responsibility for your safety when exercising outdoors. Put these tips into practice every time you hit the pavement for a workout.

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Use smaller dishes.

Grabbing a smaller plate or bowl may seem like a small change, but it can make a big difference in how much food you serve yourself. Research shows that larger bowls can cause us to take as much as 30 percent more food! Smaller plates require less food to fill and make portions appear larger, which leads to eating fewer calories without feeling deprived.

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Dietary fat was once considered bad for health, but as research has evolved, we now know that all types of fat are not equal. Fat is an essential component of a healthy diet. It plays a role in brain health, helps build cell membranes, and allows the body to absorb fat-soluble vitamins. However, some fats can increase your risk for heart disease and stroke.

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Carrots and summer squash are rich in plant nutrients that support healthy vision. Serve this alongside grilled fish for dinner, or top it with a poached egg and enjoy some vegetables for breakfast.

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Moving workouts indoors during hot weather will allow you to keep up the intensity without overheating. Don't think that indoor workouts are limited to lengthy treadmill sessions. Add variety by trying new classes, sports, and routines that burn calories and keep you fit.

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Don't restrict your salads to only leafy greens. Try something new with these healthy whole grains that add a burst of flavor, texture, and nutrients to your salads.

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