确保饮食均衡、健康。 达到并保持健康的体质指数（BMI）。 透过计算热量来减肥或保持体重。 不要大口吃饭。 不要吃会加重胃食管反流病症状的食物。 经常运动。 不要过度劳累或做剧烈运动（尤其是刚吃饱后）。 饭后不要马上躺下。 戒掉会加重症状的坏习惯。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
In general, a balanced diet is rich in fruits, vegetables, whole grains, and low-fat/fat free dairy. It also includes lean (low-fat) proteins, such as poultry, fish, and beans. Your diet should also be low in saturated and trans fats, cholesterol, sodium (salt), and added sugars. The USDA has many resources available to learn more about how to create a balanced diet. In medical terms, a healthy weight is defined by something called a body mass index (BMI). The BMI estimates your appropriate weig