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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: 12 cup (120mL) of juice, 1 cup (240mL) 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 12 cup (120mL) of cooked rice or pasta. Examples of 1 serving of milk products are: 1 cup (240mL) of milk and 34 cup (180mL) of yogurt. Examples of 1 serving of meat products are: 34 cup (180mL) of cooked beans, two eggs, 2 tablespoons (32 grams) of peanut butter, or 12 cup (120mL) 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 (470mL) 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.

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You probably can't wait to take your new puppy home and start playing, but make sure you go to your local veterinarian first in order to get a check-up and vaccinations. Rabies, distemper, parvovirus, and canine hepatitis vaccines are all non-negotiable, and you should ask your vet if they recommend any additional vaccines, such as those for kennel cough or Lyme diseases. The wellness exam is particularly important if you purchased your puppy from a breeder, as most breeder contracts include this initial visit in your purchase as long as you do it within the first three days of ownership. Many people think that health insurance is only something to think about for people, but, in fact, it's wise to ensure your pet just as you would any family member. After all, veterinary costs can pile up quickly, leaving you with a hefty bill for your pint-sized pup. And, while puppies tend to suffer from fewer health problems than older dogs, the costs of covering your Shih Tzu when it's older will be higher than starting a policy now. Most plans such as that offered by the ASPCA will cover illness and injury, but you can purchase additional coverage which can address genetic disorders, routine health care, or behavioral problems. Shih Tzus can be difficult to housebreak, so you should start teaching proper potty procedures as soon as you bring your puppy into your home. Do this by covering specific areas in a newspaper or disposable "piddle-pads" and praising the puppy when it pees or poops in these prescribed areas. Stay close when you go outside in order to praise the puppy when it does its business outdoors. When it's time for bed or you need to leave the puppy unsupervised for a short amount of time, put the puppy in its crate. If your crate is too large, you'll have a harder time crate training and housebreaking your puppy. A puppy is unlikely to soil its sleeping area, but, if it can get up and walk away from the bed, it won't be so particular about making a mistake. Shih Tzus don't need much outdoor exercise a day, as they're small enough to get most of their daily exercise quota running around the house and furniture. That being said, you should play fetch, tug-of-war, and other fun games with your puppy in order to keep them engaged and healthy. You should also take your puppy on at least one brief walk per day. This lets your puppy sniff around and see the exciting world outside of your apartment or home, as well as get them used to diverse sounds and smells to which they wouldn't normally be exposed. and socialize by the twelve-week mark. Shih Tzus can be stubborn and slow learners if you wait too long to start training and socializing them, so get them into doggy kindergarten classes by ten- to twelve-weeks old. Take them to dog parks as soon as they can walk comfortably on the leash so that they'll tolerate other canine and human company without displaying troublesome behaviors like barking, jumping, and nipping. Make sure you do this only after your puppy has received all the necessary vaccinations in order to avoid catching any bugs from other dogs.
summary: Take your puppy to the vet for a wellness exam and vaccinations. Sign your puppy up for pet health insurance. Start potty-training immediately. Stay active with plenty of play time. Train