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Eat six servings of whale grains every day: Brown rice, whale grain bread, wholw grain pasta...

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Eat three serving of fruits every day: Banana, pineapple, orange...

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Eat two serving of Milk every day: Fat free milk, plains low-fat yogurt, low-fat cottagr cheese...

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Eat one serving of Meat and beans: Scrambles egg, fish, skinless chicken...

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Sweet cereal, cookies, cupcakes,
onion rings, fries, canned vegetables,
fruit pies, banana chips, sugared jems,
milkshake, chocolate milk, ice cream,
bacon, salami and fried fish

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Smoking 0 cigarettes, eating 5 fruits and making 30 minutes of sport

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Smoking can increase the likelihood of having a stroke by 2 to 4 times. Strokes can cause brain damage and death.

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Smoking can make bones weak and brittle, which is particularly dangerous for women, who are more prone to osteoporosis and broken bones.

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Often, lung disease caused by smoking can take years to become noticeable, this means it is often not diagnosed until it is quite advanced.

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Smoking can cause bad breath and stained teeth, as well as gum disease, tooth loss, and damage to the sense of taste.

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The chances of having a stroke reduces to half of that of a non-smoker in 2 years, and the same as a non-smoker in 5 years.

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Risks for cancers of the mouth, throat, esophagus, and bladder drop by half within 5 years. The risk for lung cancer drops by half after 10 years.

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A year after quitting smoking, the risk of a heart attack is reduced by half. After 15 years, it is the same as someone who has never smoked.

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Overall, once someone stops smoking, their health will improve and their body will begin to recover.

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Your heart is a muscle and needs frequent exercise to help it keep fit and healthy. A healthy heart can pump blood efficiently around your body. Your heart will improve in performance when it is regularly challenged with exercise. Stronger hearts can improve overall health of the body.

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Regular sport causes more oxygen to be drawn into the body with carbon monoxide and waste gases expelled. This increases the lung capacity during sport, improving lung function and efficiency

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This includes improving your mood, enhancing your sense of well-being, reducing anxiety, combating negative emotions and protecting against depression.

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It's beast to eat a Rainbow of choises:Raw, cooked, fresh, frozen...
Eat five serving of vegetables every day:Spinach, carrots, mashrooms...