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Grain food are made of cornmeal, wheat, rice, oats and barley.

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It's best to get whole grain, like: brown rice, wheat bread, rice cakes or oatmeal instead of cupcakes, cookes or sweet cereal.

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Eat six servings of whole grain every day!

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Eat vegetables it's best to eat a rainbow of choices: raw, cooked, fresh or frozen.

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It's best to eat food, like: bell peppers, spinach, carrots and squash instead of sweet potatoes, onion rings or french fries.

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Eat five servings of vegetables every day!

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You should est healthy grain food like: brown rice, whole grain bread and whole grain pasta.
You shouldn't eat unhealthy grain food like: cupcakes, pastries and sweet cereal.

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You should eat healthy vegetables like: spinach, carrots and mushrooms.
You shouldn't eat unhealthy  vegetables like: conned vegetables, onion rings and french fries.

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It's best to choose different things whether they are dried, whole, in a juice or even in a can.

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It's best to eat fruit like: peaches, guava, banana, pineapple or dried fruits instead of chocolate-covered fruit, fruit pies or sugared jams.

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Eat three servings of food every day!

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You should eat healthy fruit like: pineapple, bananas and tangeries.
You shouldn't eat unhealthy fruit like: fruit pies, banana chips and sugared jams.

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They help to make strong theeth and bones.

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It's best to eat fat-free, beacause they have got a lot of fats in it.
It's best to eat food low-fat yogur, fat free milk, low-fat cheese and cottage cheese instead of milkshakes, ice cream and chocolate milk.

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Eat three servings of milk and dairy every day!

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You should eat healthy milk and dairy like: fat-free milk, plain low-fat yougurt and low-fat cottage cheese.
You shouldn't eat unhealthy milk and dairy like: milkshake, chocolate milk and ice cream.

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They have got great source of protein.

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It's best to eat grilled, broiled and baked and not fried.
It's best to eat food like: black beans, eggs, salami, fish instead of bacon, hamburgers, refried beans and tofu.

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Eat 2-3 servings of meat and beans every day!
Don't forget about fats and oils!

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You should eat healthy meat and beans like: olive oil, carola oil, scrambed eggs, fish and skinless chicken.
You shouldn't eat unhealthy meat and beans like: butter, palm oil, lard, bacon, salami and fried fish.

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Smoking causes nearly 6 million deaths around the world each year.
Trends show that tobacco use will be responsible for more than 8 million deaths annualy by 2030.
Disease caused by smoking including: diabetes, cancer, heart disease, stroke and long disease.

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Smoke: is expensive and it makes your hair and your clothes stink.

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In less time than it takes to commute to work, your body wil already be fixing itself.
Pulse and blood pressure start to drop back to normal.
Circulation wil start to improve.
Hand and feet will warm to their usual temperature.

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Cigarettes contain a lot of toxins including a harmful gas, carbon monoxide.
It can be fatal in high doses, it prevents oxygen from entering the lungs and blood. Heart need to pump harder to get enough oxygen to the body.
To fight these feelings you chew a chewing gum or sipping water.

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Person's blood pressure begins to drop.
The risk of heart disease and blood clots that can lead to stroke decreases.
Oxygen levels rise, and physical activity and exercising feel easier.

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Senses live taste and smell get sharper.
The nerve endings begin to heal.
The body will enter a detox phase.

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Nicotine level in a person's body are depleted.
This results in increased health, but also withdrawal effect.
People become moody and irritable.
Severe headaches and craving might occur.
Energy levels will increase and breathing becomes easier.

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Craving will subside.
Lung become stronger and clearer.
Blood flow improves.
Exercising and breathing become easier and the risk of heart attack goes down.

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Lungs have significantly healed themselves.
Lung infections decrease.
A person is able to take deeper braeths and energy levels increase.

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The risk of heart disease has dicreased by had and will continue to drop beyond this 1 year mark.

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The arteries and blood vessels beging to widen and the risk of stroke is equal to the non smoker.

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Lungs cancer is one of the greates risks a smoker faces.
Cigarettes cuts the risk of lungs cancer related death in half.

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The chances that you'll get heart desease are the same as if you never smoked at ll.
As week as the chenages to your health, your immune system will also improve, your hair may become thicker and your skin will age less quickly.

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It's never easy during the first few days and weeks.

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Regular physical activity can lower your risk of heart and circulatory disease by 35%.
When you are active, the hat produced by your muscles increases your body temperature, making you feel warmer.

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Your heart stars to beat faster, pumping more blood to the muscles you are using.

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The heart is a muscle; if you are active regularly it gets bigger and stronger.

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Your muscles are working harder so they need more oxygen; you start to breathe faster so your blood can pick up more oxygen from your lungs.

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Your lungs work harder to make this happen; once your blood has picked up oxygen, it moves to muscles you are using, giving them the extra oxygen they need.

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If you are active regularly, more capillaries grow in the muscles you’ve been working; this is one reason why activity starts to feel easier over time.

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Physical activity helps you to use the insulin you do have. It also helps your cells use glucose even when there isn't insulin.

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Getting active is great for people with diabetes; if you have type two diabetes, you have too much glucose in your blood, probably because you don't have enough insulin.

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Long-term physical activity leads to a lower resting heart rate and lower blood pressure; this help cut your risk of heart and circulatory disease.

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When you are active, your brain produces chemicals called endorphins; these reduce feelings of pain and make you feel more positive.

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Getting active cuts down on stress hormones, reducing axienty.

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Combine activity with a balanced diet and you’ll help yourself reach and maintain a healthy weight.

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Aim for 150 minutes of moderate intensity activity par week.

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Try to be active every day, every ten minutes counts.