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0 CIGARETTES +
5 SERVINGS OF FRUITS +
30 MINUTES PHYSICAL ACTIVITY= HEALTHY LIFE

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LEVEL 1- Grains

This group has food cornmeal, wheat, oats, rice and barley.
These are the healthiest choices for you.
Healthy food are brown rice, wheat bread, rice or oatmeal cakes instead of cupcakes, cookies or sweet cereals.
Eat six servings of whole grains every day.

HEALTHY:                                          UNHEALTHY:
-brown rice                                       -sweet cereals
-whole grain bread                          -pastries
-whole grain pasta                          -cupcakes

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This group has every kind of vegetables on the planet.
The best is to eat a rainbow of choices: raw, cooked, fresh or frozen.
It's best to eat food like peppers, spinach, carrots instead of sweet potatoes, onion rings or french fries.
Eat five servings of vegetables every day.

HEALTHY:                                          UNHEALTHY:
-spinach                                            -canned vegetables
-carrots                                             -onion rings
-mushrooms                                     -french fries

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This group has every kind of fruit on the planet.
Foods from this group it's best to choose different things wheter they are dried, whole, in a juice or ever in a can.
It's best to eat food like peaches, guava, banana, pineapple or dried fruits instead of chocolate-covered fruit, fruit pies or sugared jams or preserves.
Eat three servings of fruit every day.

HEALTHY:                                            UNHEALTHY:
-pineapples                                        -fruit pies
-bananas                                            -banana chips
-tangerines                                       -sugared jams

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Foods from this group help make strong teeth and bones.
When picking foods from this group it's best to eat fat-free items because this group has a lot of fat in it.
It's best to eat food like low-fat yogurt, fat-free milk, low-fat cheese and cottage cheese instead of milkshakes, ice cream and chocolate milk.
Eat three servings of milk and dairy every day.

HEALTHY:                                               UNHEALTHY:
-fat-free milk                                        -milkshake
-plain low-fat yogurt                           -chocolate milk
-low-fat cottage cheese                      -ice cream

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Food from this group are a great source of proteins.
It's best to eat them grilled, boiled or baked, not fried.
It's best to eat food like tofu, black beans, eggs, lean meat or fish instead of bacon, hamburgers, salami or refried beans.
Eat 2-3 servings of meat and beans every day.

Don't forget about fats and oils.
Even though they are not a food group they are part of the great food pyramid.

Remember to eat healthy use olive oil, not unhealthy fats like butter, palm oil or lard.

HEALTHY:                                                 UNHEALTHY:
-eggs                                     -bacon
-fish                                                          -salami
-skinless chicken                                    -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 annually by 2030.

Disease caused by smoking:
diabetes, cancer, stroke, lung disease, heart disease.
Moreover it's expensive, it makes your hair and clothes stink, and in many places in the world; it's considered unsociable with bans in bars and restaurant meaning you'll need to leave.

How reversible are the risks?

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Pulse and blood pressure start to drop back to normal.
Circulation will start to improve.
Hands and feet will warm to their usual temperature.

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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.

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Nicotine levels in a person's body are depleted.
This results in increased health, but also withdrawal effect.

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Cravings will subside.
Lungs become stronger and clearer.
Blood flow improves.
Exercising and breathing become easier.
The risk of heart attack goes down.

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A big milestone with the habit in the distant past. The risk of heart disease has decreased by half and will continue to drop.

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After five years, without smoking, the body has healed itself so that the arteries and blood vessels begin to widen again.

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The chances that you'll get heart disease are the same as if you never smoked at all.

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What happens inside your body when you exercise ?

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Regular physical activity can lower your risk of heart and circulatory disease by 35%.

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When you are active, the heath produced by your muscles increases your body temperature, making you feel warmer.

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Your heart starts to beat faster, pumping more blood to the muscles you are using.
Your heart is also a muscle. If you are active regularly it gets bigger and stronger.
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.
Your lungs work harder to make this happen.
Once your blood has picked up oxygen, it moves to the muscles you are using, giving them the extra oxygen they need.
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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Getting active is great for people with diabetes.
If you have type 2 diabetes you have too much glucose in your blood, probably because you don't have enough insulin.
Physical activity helps you use the insulin you do have.
It also helps your cells use glucose even when there is no insulin.

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Regular physical activity can improve your memory and attention span.
Over time, the bit of the brain involved in memory and learning seems to get bigger (the hippocampus).

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Long-term physical activity leads to a lower resting heart rate and lower blood pressure.
This helps cut your risk of heart and circulatory disease.
And there are more reasons to smile!

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When you're active, your brain produces chemicals called endorphins.
These reduce feelings of pain and make you feel more positive.
Getting active cuts down on stress hormones, reducing anxiety.

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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 per week.
Try to be active every day.
Every 10 minutes counts.

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TAKE CARE OF YOUR BODY.
IT'S THE ONLY PLACE YOU HAVE TO LIVE.

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ZERO CIGARETTES