https://padlet.com/tatiana_roggero_tr/wp70r9n593xy Created by Tatiana Roggero en-us 2019-02-07 08:13:28 UTC 2025-11-04 00:48:45 UTC hello@padlet.com https://padlet-uploads.storage.googleapis.com/340158320/8ef910edb51e966f0aa1d8a99b793a58/Regola_0_5_30_PADLET.png tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/328620294
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


]]> 2019-02-07 08:17:04 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/328620294 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/328623520 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]]> 2019-02-07 08:29:46 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/328623520 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/328626379 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]]> 2019-02-07 08:40:27 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/328626379 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/328629135 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]]> 2019-02-07 08:50:26 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/328629135 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/328674661 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


]]> 2019-02-07 11:40:15 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/328674661 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329113768
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?


]]> 2019-02-08 09:28:22 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329113768 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329119015 2019-02-08 09:48:58 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329119015 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329119274 Pulse and blood pressure start to drop back to normal.
Circulation will start to improve.
Hands and feet will warm to their usual temperature.]]> 2019-02-08 09:49:51 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329119274 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329119958 2019-02-08 09:52:46 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329119958 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329120014 Person's blood pressure begins to drop
The risk of heart disease and blood clots that can lead to stroke decreases.]]> 2019-02-08 09:53:03 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329120014 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329782195 2019-02-11 10:10:42 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329782195 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329782486 Nicotine levels in a person's body are depleted.
This results in increased health, but also withdrawal effect.

]]> 2019-02-11 10:11:42 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329782486 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329784478 2019-02-11 10:19:37 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329784478 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329784750 Cravings will subside.
Lungs become stronger and clearer.
Blood flow improves.
Exercising and breathing become easier.
The risk of heart attack goes down.]]> 2019-02-11 10:20:50 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329784750 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329786213 2019-02-11 10:25:41 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329786213 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329786339 A big milestone with the habit in the distant past. The risk of heart disease has decreased by half and will continue to drop.]]> 2019-02-11 10:26:02 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329786339 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329786973 2019-02-11 10:28:14 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329786973 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329787172 After five years, without smoking, the body has healed itself so that the arteries and blood vessels begin to widen again.]]> 2019-02-11 10:28:59 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329787172 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329788085 2019-02-11 10:32:04 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329788085 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329788167 The chances that you'll get heart disease are the same as if you never smoked at all.]]> 2019-02-11 10:32:19 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329788167 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329788586 2019-02-11 10:33:57 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329788586 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329790570
What happens inside your body when you exercise ?]]> 2019-02-11 10:41:47 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329790570 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329792490 Regular physical activity can lower your risk of heart and circulatory disease by 35%.]]> 2019-02-11 10:49:09 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329792490 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329792553 When you are active, the heath produced by your muscles increases your body temperature, making you feel warmer.]]> 2019-02-11 10:49:24 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329792553 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329794518 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.]]> 2019-02-11 10:55:11 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329794518 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329797555 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.]]> 2019-02-11 11:07:24 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/329797555 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/330223330 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).]]> 2019-02-12 08:16:18 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/330223330 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/330224976 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!]]> 2019-02-12 08:23:43 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/330224976 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/330230321 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.]]> 2019-02-12 08:46:49 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/330230321 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/331181464 Combine activity with a balanced diet and you'll help yourself reach and maintain a healthy weight.]]> 2019-02-14 08:22:20 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/331181464 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/331182106 2019-02-14 08:25:54 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/331182106 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/331182353 Aim for 150 minutes of moderate-intensity activity per week.
Try to be active every day.
Every 10 minutes counts.]]> 2019-02-14 08:27:00 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/331182353 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/331182694 2019-02-14 08:28:53 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/331182694 tatiana_roggero_tr https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/331183277 TAKE CARE OF YOUR BODY.
IT'S THE ONLY PLACE YOU HAVE TO LIVE.]]> 2019-02-14 08:31:52 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/331183277 https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/353425414 2019-04-23 15:54:53 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/353425414 https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/353425741 ZERO CIGARETTES]]> 2019-04-23 15:55:36 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/353425741 https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/353425750 0 CIGARETTES +
5 SERVINGS OF FRUITS +
30 MINUTES PHYSICAL ACTIVITY= HEALTHY LIFE]]> 2019-04-23 15:55:37 UTC https://padlet.com/tatiana_roggero_tr/wp70r9n593xy/wish/353425750