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Sleep gives your body time to recover, conserve energy, and repair and build up the muscles worked during exercise. If you don't get sleep you won't have energy for the day .

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Drinking large amounts of sugar can lead to serious health problems. Women who drink one or more sugary drinks daily have almost twice the risk of getting diabetes as those who drink less than one sugary drink a day.

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People who eat fruit and vegetables as part of their daily diet have a lower risk of many chronic diseases. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease. Folic acid helps the body form healthy red blood cells.

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Calcium is important for the health of your bones and teeth, but it also affects your muscles, hormones, nerve function, and ability to form blood clots. There is research that thinks calcium may help other problems like PMS, high blood pressure, and possibly weight gain.

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The benefits of muscular strength and muscular endurance training include: Cut down on body fat and increases lean body mass (muscle mass) Helps to keep bones dense and strong. Increases energy levels.

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When you take deep breathes, the kind that you can feel all the way to your stomach it can lead to full oxygen exchange — that is  when your lungs trade the oxygen coming in for the carbon dioxide going out. This can help keep or lower blood pressure and heart rate.

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Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

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There are lots of nutrients in them that are important for health. This includes fiber, vitamins, minerals and antioxidants .The skin of fruits is usually very rich in antioxidants and fiber.

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Good nutrition is one of the keys to a healthy life. You can improve your health by keeping a balanced diet. You should eat foods that contain vitamins and minerals. This includes fruits, vegetables, whole grains, dairy, and a source of protein.

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Some fats are known as the “good fats” because they are good for your heart, your cholesterol, and your total health. An example of a good fat is avocado.

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Sports make you move your body, and it's a well known fact that exercise is good for your health. Physical activity also helps with weight control, it also helps with some health conditions and diseases, improves mood, gets you energized and helps with your quality of sleep.

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In 1 day you should have  6-11 grains. Grains  help lower blood cholesterol levels and may lower risk of heart disease.

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Research shows that running can increase your levels of good cholesterol.  Running is actually a great way to increase your overall level of health and some say it can increase your lifespan as well as put you in a better mood.

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Did you know you are only supposed to have 2-3 snacks in 1 day? Eating a snack is better than letting yourself become starved.

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Breakfast is the most important meal of the day. It  gives you energy for the whole day.