Baseball. Portion control is key to weight management. Approximating a serving when you’re away from home can be easy using visual cues. A baseball-sized portion would be the approximate equivalent of a 1-cup serving, while the light bulb and small fist would be closer to a ½ cup serving.

Healthy Habit: Want to lower the calories of any meal? Check out the portion suggestions found in the USDA’s ChooseMyPlate guidelines. By following the program proportions, you’ll incorporate more foods that are naturally lower in calories such as fruit and vegetables.

150-300 minutes. Getting in this amount of physical activity may be easier than you think. It could include things like brisk walks, dancing, hiking, bicycling or even doing yard work.

Healthy Habit: Take advantage of any opportunity for physical activity. Regular physical activity will not only help reduce your risk of chronic disease, but a number of clinical studies indicate that it’s also a strong predictor of long-term weight control.

60 minutes. A general rule of thumb is that most people burn about 100 calories for every mile walked. By walking a brisk pace (>3mph), you would be able to burn 300 calories in one hour.

Healthy Habit: Rest is just as important as exercise. Metabolic rates are affected by sleep patterns. A lack of sleep can decrease your body’s ability to burn calories effectively, making it much more difficult to not only lose weight, but keep it off. So it’s best to aim for plenty of rest each night to keep your metabolism humming.

Butter. Olive oil, avocado and nuts are all considered good sources of monounsaturated (heart-healthy) fat. Butter contains saturated fat, which has the ability to raise LDL (“bad”) cholesterol. The Dietary Guidelines for Americans state that we should strive to consume less than 10% of our total calories from this type of fat. In addition to butter, foods such as whole-fat dairy, bacon, sausage and regular ground beef all contain large portions of saturated fat.

Healthy Habit: Create small incremental goals to help you stay on track and motivated along the way. While goals are frequently thought of as pounds lost on a scale, they could things like portion sizes, miles walked, saturated fat consumed, waist measurements or something entirely different like improvement of a medical condition.

False. Although resistance-type exercises are important to muscle hypertrophy, they should only be done two to three days a week with a minimum of 24 to 48 hours in between workouts to allow muscle tissue to rebuild and repair.

Healthy Habit: Looking for some workout inspiration? A good place to begin is the ACEFit website. From there you can select the “Workouts and Programs” button if you’re looking for an entire routine or the “Exercise Library” for a couple new moves to spice up your existing program.