health education seminars(group 1)

1. WHAT’s Inside The Food
 By:
Marie Therese C. Maravilla
Angelica Nhoj Gemora
Leslie Sitchon
Jana Marie Hubag
Erdine Mae Lana

3.  Family and Food Maze Game ... Task:
Who eats what? ...
Answer:
grandpa - mushrooms;
son - French fries;
father - pizza;
baby - carrot;
mother - watermelon;
daughter - cake;
grandma - cheese ...

4. Food Pyramid
Food Pyramid

5. A food guide pyramid is a pyramid shaped
guide of healthy foods divided into sections to
show the recommended intake for each food
group.
Amid high food prices in 1972, Sweden's
National Board of Health and Welfare
developed the idea of "basic foods" that were
both cheap and nutritious, and "supplemental
foods" that added nutrition missing from the
basic foods.

6. The pyramid was divided into basic
foods at the base, including milk,
cheese, margarine, bread, cereals and
potatoes; a large section of
supplemental vegetables and fruit; and
an apex of supplemental meat, fish
and eggs.

7.  The USDA food pyramid was created in 1992
and divided into six horizontal sections
containing depictions of foods from each
section's food group. It was updated in 2005
with colourful vertical wedges replacing the
horizontal sections and renamed MyPyramid.
 MyPyramid was often displayed with the food
images absent, creating a more abstract
design. In an effort to restructure food nutrition
guidelines, the USDA rolled out its new MyPlate
program in June 2011.

8.  My Plate is divided into four slightly different
sized quadrants, with fruits and vegetables
taking up half the space, and grains and
protein making up the other half. The
vegetables and grains portions are the
largest of the four.

9. Food pyramid
The USDA's original food
pyramid from 1992.
The USDA's updated
food pyramid from 2005

10. Food Groups
Each colored stripe on the food pyramid stands for a different food
group. Orange is for grains, green is for vegetables, red is for fruits,
yellow is for oils, blue is for milk and purple is for meats and beans.
Having a stripe of each color on the pyramid indicates that people
should eat something from each group every day, and that people
should eat a variety of different foods.
Amounts
The width of the stripe indicates whether people should eat more or
less of the foods contained in a particular food group, and narrowing
of the stripe as it nears the top shows the importance of moderation,
according to MyPyramid.gov. People should eat more of the foods
that are low in fat and sugar, and the more active a person is the
more he is allowed to eat overall.
Activity
The food pyramid has a person climbing steps up the side of the
pyramid to show the importance of getting physical activity each
day. Physical activity helps balance out the amount of calories
eaten each day, as well as helping with weight loss or weight
maintenance, depending on the amount of physical activity that a
person does overall.

11. Activity
The food pyramid has a person climbing steps
up the side of the pyramid to show the
importance of getting physical activity each
day. Physical activity helps balance out the
amount of calories eaten each day, as well as
helping with weight loss or weight
maintenance, depending on the amount of
physical activity that a person does overall.

12. Dietary factor 1989 WHO Study
Group
recommendations
2002 Joint WHO/FAO
Expert Consultation
recommendations
Total fat 15 – 30% 15 – 30%
Saturated fatty acids
(SFAs)
0–10% <10%
Polyunsaturated fatty
acids (PUFAs)
3–7% 6–10%
n-6 PUFAs 5–8%
n-3 PUFAs 1–2%
Trans fatty acids <1%
Monounsaturated
fatty acids (MUFAs)
By difference
Total carbohydrate 55–75% 55–75%
Free sugars 0–10% <10%
Complex
carbohydrate
50–70% No recommendation
Protein 10–15% 10–15%
Cholesterol 0–300 mg/day <300 mg/da
Sodium chloride
(Sodium)
<6 g/day <5 g/day (<2 g/day)
Fruits and vegetables ≥400g/day ≥400g/day
Pulses, nuts and
seeds
≥30 g/day (as part of
the 400 g of fruit and
vegetables)

13. Food
Groups

14. Vegetables
A vegetable is a part of a plant consumed by humans that is
generally savory but is not sweet. A vegetable is not
considered a grain, fruit, nut, spice, or herb. For example, the
stem, root, flower, etc., may be eaten as vegetables.
Vegetables contain many vitamins and minerals; however,
different vegetables contain different spreads, so it is
important to eat a wide variety of types. For example, green
vegetables typically contain vitamin A, dark orange and dark
green vegetables con ain vitamin C,and vegetables like
broccoli and related plants contain iron and calcium.
Vegetables are very low in fats and calories, but ingredients
added in preparation can often add these.

15. Fruits
In terms of food (rather than botany), fruits are the sweet-
tasting seed-bearing parts of plants, or occasionally sweet
parts of plants which do not bear seeds. These include apples,
oranges, plums, bananas, etc. Fruits are low in calories and fat
and are a source of natural sugars, fiber and vitamins.
Processing fruits when canning or making into juices may add
sugars and remove nutrients. The fruit food group is sometimes
combined with the vegetable food group. Note that a
massive number of different plant species produce seed pods
which are considered fruits in botany, and there are a number
of botanical fruits which are conventionally not considered
fruits in cuisine because they lack the characteristic sweet
taste, e.g., tomatos or avocados.

16. Oils
The food pyramid advises that fats be consumed sparingly.
Butter and oils are examples of fats. Healthy sources of fat can
be found in fish, nuts, and certain fruits and vegetables, such
as avocados.
Dairy
Dairy products are produced from the milk of mammals, most
usually but not exclusively cattle. They include milk, yogurt and
cheese. Milk and its derivative products are a rich source of
dietary calcium, but also provide protein, phosphorus, vitamin
A, and vitamin D. However, many dairy products are high in
saturated fat and cholesterol compared to vegetables, fruits
and whole grains, which is why skimmed products are
available as an alternative. For adults, three cups of dairy
products are recommended per day.

17. Meat and beans
Meat is the tissue – usually muscle – of an animal consumed by
humans. Since most parts of many animals are edible, there is a
vast variety of meats. Meat is a major source of protein, as well as
iron, zinc, and vitamin B12. Meats, poultry, and fish include beef,
chicken, pork, salmon, tuna, shrimp, and eggs.
The meat group is one of the major compacted food groups in
the food guide pyramid. Many of the same nutrients found in
meat can also be found in foods like eggs, dry beans, and nuts,
such foods are typically placed in the same category as meats,
as meat alternatives. These include tofu, products that resemble
meat or fish but are made with soy, eggs, and cheeses. For those
who do not consume meat or animal products (see
Vegetarianism, veganism and Taboo food and drink), meat
analogs, tofu, beans, lentils, chick peas, nuts and other high-
protein vegetables are also included in this group. The food guide
pyramid suggests that adults eat 2–3 servings per day. One
serving of meat is 4 oz (110 g), about the size of a deck of cards.

18. Physical activities that
can be incorporate in
daily routine

19. NAPSI: The experts at the National
Institutes Of health advise all to
make physical activity a priority.
Here are some hints that can
help.

20. • Put your workout time on your calendar and treat it like any
other appointment.
• Try waking up a half hour earlier to walk.
• Take an evening fitness class.
• Build physical activity into your routine chores (ex. Rake
the yard, wash the car or do energetic housework.
• Make family time physically active. Plan a weekend hike
through a park, a family softball game or an evening walk
around the block.
What You
Can Do………

21.  Train for a charity event. You can work to help
others while you
 Start slowly. If you‘re starting a new physical activity
program-even one you once did well- go slow at
the start.
 Set up short term goals, such as walking 10 minutes
a day, three days a week. Once you are
comfortable, try to do more. To add variety, you
can do low-impact aerobics or water aerobics for
30 minutes, two days a week. Then walk on a
treadmill or outdoors for 30minutes, one day a
week. Then do lifts weights for two days.

22.  Parking madness: Instead of spending 15 minutes looking
around for the closest parking space to the mall entrance, how
about parking as far away as possible? That slightly longer walk
back and forth between your car could burn off about 30
calories (that's 5 minutes each way).
 • Skip the elevators and escalators: You don't need to spend
hours at the gym using the stair climber — try doing the real
thing. Walking up a flight of stairs for 10 minutes can burn up to
80 calories.
 • Mow it: Save money and mow your own lawn (I'm not talking
about using a lawn tractor or rider mower). In half an hour, you
could burn about 175 calories.
 • Use your pet: Studies have shown that almost 60 percent of
dog owners do not walk their pets. They let them out on their
own instead. Take the time and go for a long walk with your
dog each and every day. A 30-minute stroll burns up to 80
calories.

23.  • Wash your car: Here's another opportunity to save
money and burn calories at the same time. Half an
hour burns about 140 calories. Keep a clean car
and you could lose 7 to 10 pounds a year.
 • Dish it out: Washing the dishes and cleaning the
house for an hour burns more than 100 calories,
which may make such tasks seem more worth your
time now.
 • Gardening: Get out the shovel and start a
garden. And while you're at it, try growing some
healthy food! Thirty minutes of gardening burns
about 160 calories.

24. Relaxation
Yoga
Meditation
The common relaxation
techniques include:

25. Relaxation
 Autogenic relaxation. Autogenic means
something that comes from within you. In this
relaxation technique, you use both visual
imagery and body awareness to reduce
stress. You repeat words or suggestions in your
mind to relax and reduce muscle tension. For
example, you may imagine a peaceful
setting and then focus on controlled, relaxing
breathing, slowing your heart rate, or feeling
different physical sensations, such as relaxing
each arm or leg one by one.

26. Progressive muscle relaxation.
In this relaxation technique, you focus on slowly
tensing and then relaxing each muscle group. This
helps you focus on the difference between muscle
tension and relaxation. You become more aware of
physical sensations. One method of progressive
muscle relaxation is to start by tensing and relaxing
the muscles in your toes and progressively working
your way up to your neck and head. You can also
start with your head and neck and work down to your
toes. Tense your muscles for at least five seconds and
then relax for 30 seconds, and repeat.

27.  Visualization. In this relaxation technique, you form
mental images to take a visual journey to a
peaceful, calming place or situation. During
visualization, try to use as many senses as you can,
including smell, sight, sound and touch. If you
imagine relaxing at the ocean, for instance, think
about such things as the smell of salt water, the
sound of crashing waves and the warmth of the sun
on your body. You may want to close your eyes, sit
in a quiet spot and loosen any tight clothing.

28. YOGA
 Yoga is considered a mind-body type of
complementary and alternative medicine
practice. Yoga brings together physical and
mental disciplines to achieve peacefulness of
body and mind, helping you relax and manage
stress and anxiety.
 Yoga has many styles, forms and intensities.
Hatha yoga, in particular, may be a good
choice for stress management. Hatha is one of
the most common styles of yoga, and beginners
may like its slower pace and easier movements.
But most people can benefit from any style of
yoga — it's all about your personal preferences.

29.  Poses. Yoga poses, also called postures, are a series
of movements designed to increase strength and
flexibility. Poses range from lying on the floor while
completely relaxed to difficult postures that may
have you stretching your physical limits.
 Breathing. Controlling your breathing is an important
part of yoga. In yoga, breath signifies your vital
energy. Yoga teaches that controlling your
breathing can help you control your body and
quiet your mind.

30. Ways to meditate
 Guided meditation. Sometimes called guided imagery or
visualization, with this method of meditation you form mental
images of places or situations you find relaxing. You try to use
as many senses as possible, such as smells, sights, sounds and
textures. You may be led through this process by a guide or
teacher.
 Mantra meditation. In this type of meditation, you silently
repeat a calming word, thought or phrase to prevent
distracting thoughts.
 Mindfulness meditation. This type of meditation is based on
being mindful, or having an increased awareness and
acceptance of living in the present moment. You broaden
your conscious awareness. You focus on what you experience
during meditation, such as the flow of your breath. You can
observe your thoughts and emotions but let them pass without
judgment.

31. Getting to know
the food and
calories

32. When people talk about the calories in
food, what do they mean?
Calories are the basic unit of energy found
in all foods and are necessary to maintain
the body's vital functions or basil metabolic
rate.
The amount of calories a person needs
depends on factors like their age, gender,
and lean muscle mass.

33. Are Calories Bad for You?
Calories aren't bad for you. Your
body needs calories for energy. But
eating too many calories — and not
burning enough of them off through
activity — can lead to weight gain.

34. How Many Calories Do We Need?
People come in all sizes and each person's
body burns energy (calories) at different
rates, so there isn't one perfect number of
calories that a person should eat.
If you eat more calories than your body
needs, the leftover calories are converted to
fat. Too much fat can lead to health
problems.

35. How the body uses Calories
Your body needs some calories just
to operate — to keep your heart
beating and your lungs breathing.
Your body also needs calories from
a variety of foods to grow and
develop.

36. What should my daily intake of
calories be?
 An average man needs around 2500
calories a day to maintain his weight.
For an average woman, that figure is
around 2000 calories a day.
 These values can vary depending on
age and levels of physical activities,
among other factors.

37. Calories in the food we eat:
 Animal Fats (Lard, Tallow, Fish Oil) *Limit
- High in saturated fats and cholesterol and low in
everything else, consumption of animal fats is best
minimized, used as a condiment at most. Tallow,
lard, and fish oils all top the list providing 902 calories
per 100 gram serving. That is 1849 calories per cup,
117 calories per tablespoon, and 45 calories per
teaspoon.

38. Vegetable Oils (Soybean, Peanut, Palm,
Olive)
-Vegetable oils provide 884 calories per 100 gram serving, 1927
calories per cup, 124 calories per tablespoon, and 44 calories
per teaspoon.
 Peanut Butter *Recommended
-The staple spread of lunch is the number 5 food for calories.
100 grams will provide 588 calories. That is 1517 calories per
cup or 94 calories per tablespoon.

39. Junk Food (Snacks and Candies) *Avoid
- Most junk food will carry around 560 calories per 100 gram
serving. Candy bars provide around 260 calories, and a
single 8 ounce bag of extruded cheese based puffs can
pack 1269 calories, more than half the calories for your day!
 Processed Meats (Sausage)
- Typically high in animal fats as well as the vitamins from their
internal organs, these processed meats are also high in
calories.

40.  Dark Chocolate *Recommended
- Dark chocolate is a nutrient and antioxidant packed food
that is well worth the calories and best eaten in moderation.
One hundred grams of pure baking chocolate will provide
501 calories .
 Fried Foods *Avoid
-Fast food fried chicken tops the list at 463 calories per 100
grams serving. fast food French fries at 373 calories per 100
grams or 573 calories per large serving.

41. 7 Diet Misconceptions
1. Desserts are
forbidden.
2. You have to lose a lot
of weight to make a
difference.
3. What you eat
matters more than
how much.
4. If you work out, you
can eat whatever you
want.
5. Skipping meals
makes you lose
weight fast.
6. Starches are
fattening.
7. You should never
eat fast food.

42. Food Myths Debunked
The Myth: Fat free food is calorie free
 The misconception that fat free is better is the
reason that so many products are labelled ―fat
free,‖ ―low in fat,‖ ―fat reduced,‖ etc.
- So many people who want to lose weight will
chow down on all of these ―low fat‖ foods
thinking they are going to lose weight – even
worse, they often tend to eat more of the low
fat food than they would have if it were full fat.

43. The Myth: Fast food salads are the ―healthy
option‖
- A 2005 report by the Independent said: ―[a]n
investigation of the food sold by the ―big four‖ –
McDonald‘s, Burger King, KFC and Pizza Hut – found
that five out of eight of the salads used as
―evidence‖ of their embrace of healthy eating had
―high‖ salt or fat content.‖

44. The Myth: Fresh fruit is better than dried fruit
 -This myth is true in only one regard: if you are looking for
vitamin ‗c‘, then fresh fruit is best, but other than that, dried
fruit contains just as many nutrients and sugar for energy as
fresh fruit.
 -The same is true of canned or frozen fruit. Fruit juice is also
able to be used as a daily fruit portion but only one per day
should be made up of juice only.

45. The Myth: It is better to eat six small meals
during the day instead of three larger meals
 If your three large meals contain as many
calories as your six small meals, there is no
difference at all. For the majority of people it
is easier to put the time aside for three meals –
so this is still the best choice for most.

46. The Myth: Craving is your body telling you it
needs something
 Cravings are simply emotional. We crave certain foods
because of the memories and emotions relating to that
food in our lives.
The Myth: Fast food is bad for you
 A very wise man once said: ―all things in moderation‖.
This ancient phrase applies to most things in life –
including fast food. A moderate amount of fast food is
no worse for you than a moderate amount of home-
cooked meat and vegetables.

47. Problem Analyzing:
 if an overweight condition is seen as a
problem, people can learn to identify
factors tending to worsen it. Once this
analysis is made, recommendations for
increasing the ―helpers‖ and decreasing
the ―worseness‖ can be formulated.

48. Distinguishing
between
healthy and
unhealthy
food

50. 1. Healthy food is alkaline rather than
acidic.
 Body cells need an alkaline environment
to function, while cancer and invader
bacteria thrive in the acidic medium.
Healthy blood Ph has to be slightly
alkaline. The body maintains its Ph
balance through a series of complex
chemical reactions, and the food you eat
has either an acid or alkaline-forming
effect.

51. 2. Healthy food provides the
maximum of nutrients, balanced
naturally
 Only whole foods provide an optimal
nutrition for every cell in the body.
Research shows that vitamins naturally
present in the food are much better
digested and used by the body than
individual extracted vitamins.

52. 3. Healthy food provides
antioxidants
 Antioxidants aid the natural defense of
your system against free radicals released
by food metabolism. Without antioxidants
present, free radicals are wandering
around your body, harming cells
membranes and altering DNA.

53. 4. Healthy food provides a balance of the essential
amino-acids (protein) - mostly from non-animal
sources
• Amino-acids are the bricks your body is built from, and
there are nine essential ones that cannot be generated
by your body. They must come from food. Both plant
and meat proteins supply all essential amino-acids. There
is a body of evidence that a diet high in animal protein is
correlated with higher incidences of cancer and
cardiovascular disease in humans.

54. 5. Healthy food provides fibre and
complex carbohydrates
 Carbs are necessary as a source of
energy. They are divided into simple carbs
(sugar) and complex carbs (high-fibre
foods, starches) based on the molecule
build. Complex carbohydrates are high-
fibre foods, which improve your digestion
and provide energy. Unlike simple carbs,
they provide energy without side effects
like obesity, mood swings and blood sugar
spikes.

55.  Along with starches, fibre is the other important
category of complex carbohydrates. Fibre is
indigestible part of plants that moves food
though the digestive system and helps
eliminating it properly. Only 25-30 grams of fibre is
needed for body to properly function.

56. 6. Healthy food is not processed or
refined.
 Refining food is done using chemicals.
During this process, most of the vitamins
and enzymes get killed, and fibre gets
removed. Common table salt has been
stripped of microelements essential to
your health, and aluminium calcium
silicate added to help it run freely and not
cake.

57. 7. Healthy food doesn‘t contain MSG
and MSG-like substances
 MSG (monosodium glutamate) is a
natural taste enhancer and food
preservative. it is an excitotoxin, and it
may have devastating effect on brain
cells, especially those of young and
unborn children.

58. 8. Healthy food contains no pesticides
or hormones. Ideally.
 These days, it‘s hard to stay away from
carcinogenic pesticides and waistline-
thickening hormones. Most otherwise
healthy foods contain pesticides or
hormones. Milk and meat products have
especially high concentrations.

59. 9. Healthy food doesn‘t contain partially
hydrogenated oil or trans-fats ( but it does
contain omega-3 fats)
 Hydrogenation of oils, with removal of essential fatty
acids, is used in the food industry to prolong shelf life
of processed foods. The result is coronary heart
disease, diabetes, brain disorders and more for
those who consume them.

60. 10. Healthy food doesn‘t contain artificial
sweeteners: aspartame, saccharin or
sucralose
 Artificial sweeteners are toxic. Research
shows that aspartame can affect your
brain. It‘s been linked with MS, lupus,
fibromyalgia and other central nervous
disorders.
 Possible side effects of aspartame include
headaches, migraines, panic attacks,
dizziness, irritability, nausea, intestinal
discomfort, skin rash, and nervousness.

61. Activity
 Body image and self talk
 Program participants are ask to identify
some parts of their bodies they think need
improvement.
 Negative aspect :____________________
 Positive aspect : ____________________

62. Daily Food Intake

63. Daily Intake Levels
 According to the FSC, a balanced diet for
an average adult is made up of the
following nutrients each day:
Nutrient Quantity Per Day
Energy 8,700 kilojoules
Protein 50 grams
Fat 70 grams
Carbohydrates 310 grams
Sugars 90 grams
Sodium (salt) 2.3 grams
Dietary Fibre 30 grams
Saturated Fatty Acids 24 grams

64.  The FSC lists the above reference values
for daily intake levels based on an
average adult diet of 8,700 kJ. However,
an individual'sintake may vary depending
on their energy needs and lifestyle

65. How to read nutritional thumbnails

66.  We use the Daily Intake Guide thumbnails
on packaging to help you to understand
what you‘re putting into your body.
 The thumbnails show what percentage of
nutrients a serving of food provides in your
daily diet. There is always an Energy
thumbnail and often other key nutrients
which are Fat, Saturated Fat, Sugar and
Sodium. Daily Intake
Values are also found in the Nutrition
Information.

67. Maintaining a balanced diet
 In order to maintain a healthy weight, we
must balance the amount of energy that
we take into our bodies with the amount
of energy that we expend from our
bodies.
 If you want to lose weight, you need to
burn more energy than you consume
from food. Similarly, if you are consuming
more energy from food than what you
are burning off, you will gain weight.

68.  To achieve a balanced diet we must also
consider where this energy comes from.
Protein, fat and carbohydrate are the
three main nutrients which contribute to
your total daily energy intake, whilst fibre
is important for a healthy digestive system.

69. Daily Calorie Intake
 Recommended daily calorie intake varies
from person to person, but there are
guidelines for calorie requirements you
can use as a starting point.

70.  UK Department of Health Estimated
Average Requirements (EAR) are a daily
calorie intake of 1940 calories per day for
women and 2550 for men.
 How many calories are needed each day
can vary greatly depending on lifestyle
and other factors.
Factors that affect your personal daily
calorie needs include your age, height
and weight, your basic level of daily
activity, and your body composition.

71. Tips for maintaining a
balanced diet
• Moderate your intake of energy, fat,
saturated fat, sugar and sodium
• Try and increase the amount of fiber
you have
• Try and ensure that snacks provide less
than 10% of your daily energy intake
• Consider any drinks you have including
alcohol

72. Food
Awareness

73.  Modern food production practices, which rely heavily on
mechanization and technology, synthetic pesticides, fertilizers,
and high-yielding varieties of plants, are very efficient,
providing an abundance of cheap food.
 This has helped to provide affordable
food to millions of people around
the world, and has allowed our food
costs to remain low over time.
 However, some of these methods are
also harmful to the environment
and human health.

74. The commercial food we now consume
is grown in soil that has been seriously
depleted of its minerals because of
continuous farming without crop rotation
or rest. In addition, there is a total
dependence on chemical fertilizers and
pesticides to grow produce.

75. Locally Grown Foods
 Locally produced foods are
better for the environment in
several ways:
 use fewer pesticides than large
commercial farms
o This avoids polluting water
supplies, is healthier for the
environment, and reduces
human health risks

76. Locally grown foods have other
advantages as well:
 Because it is often eaten sooner after
harvesting, local produce often does
not need added wax, other
preservatives, or chemical ripening
agents.

77.  Small local farms preserve
precious open space and
connect urbanites with
the real sources of our food.
Locally grown food is
fresher and often
tastes better, because
it doesn't have to
travel for days or
weeks to reach your

78. Vegetarian Foods Eating vegetarian products that are "lower on
the food chain" have a number of advantages:
 They reduce our intake of saturated fats and
cholesterol, and can increase our intake of fiber.
 All in all, replacing some or all of our consumption
of animal foods with plant-based foods helps to
promote a healthier environment, human health,
humane treatment of animals, and social justice.

79. Junk Foods
 Junk Food Affects Your Energy Levels
 Contributes to Poor Performance and
Obesity
 Damage Your Liver and Your Heart
 Can lead to diabetes

80. Food Coaching

82. Steps to
maintain a
Healthy
mind and
Body. 

83. 1. Maintain healthy eating habits. Avoid fad diets like
the plague; to get all the nutrition the human body
needs, eat carbs, protein, and fat (yes, even fat!)
at every meal.
2. Sleep well every night. Adults should get 7 to 9
hours daily, whereas school-aged children should
get 10 to 11.
3. Stick to an exercise regimen. If you don‘t want to
pay for a gym membership, try strength-training at
home. The muscle you develop will help increase
your metabolism: the bodies of muscular people
burn more calories even while they‘re at rest.

84. 4. Pursue your passions
5. Limit your vices
6. Improve your psychological health. Prioritize
developing meaningful relationships above simply
being social.
7. Keep your mind limber
8. Be hygienic

85. 1. . Make little lifestyle changes.
2. . Remember to do everything in
moderation – including moderation.
3. . Know that friends play an important role.
Many studies show that people with a wide
range of social contacts get sick less than
those who don't. Friends make you laugh,
and laughing is also an important part of
health.

86. EAT WELL DAY 
 The food inspectors should be available in
places where foods are purchased to remind
the people of the day and help tem select a
balanced meal.
 The inspectors should not coerced anyone to
adopt good eating habits, but rather too
attempt to educate people about such
habits while they are choosing their foods fo
lunch.

87. IMPORTANCE OF HAVING A HEALTHY
BODY
 Having a healthy body can reduce your
chance of developing a serious disease
and may increase your endurance and
flexibility.
 . Keeping your body healthy involves
regular exercise, healthy eating and
making smart lifestyle choices.

88.  Reduction in Disease and Illness
 Exercising, avoiding smoking and eating a
healthy, well-balanced diet can reduce
your chances of developing high blood
pressure, stroke, heart disease, gall bladder
disease, diabetes and some forms of
cancer.
 Eating whole grains, fruits, vegetables and
dry beans and choosing lean meats and
fish and chicken prepared without the skin
can help you gain the maximum benefit
from your diet.

89. Improved Strength and Stamina
 Your endurance and stamina also
increases, allowing you to perform physical
tasks for longer periods of time without
becoming tired.
 Exercise improves your range of motion,
increases joint and muscles flexibility and
improves your balance.
 Improved balance and flexibility, combined
with stronger muscles, can help you prevent
falls and injuries due to weak muscles.

90.  Improvement in Mood
 Participating in moderate physical exercise
can improve your feelings of self-worth and
self-esteem, reduce your stress level, improve
the way you feel about your body and
decrease depression.
 As little as 10 minutes of aerobic exercise can
have a positive effect on mood, according
to the Association for Applied Sport
Psychology.

91. Steps on how to have a healthy body
Practice healthy living styles with proper
food habits and exercise.

92. Avoid junk foods which make us lethargic
and dull.

93. Consume a healthy diet, such as
vegetables, fruits, fish, nuts, lean meat.

94. Exercise 30 minutes 5 days a week.

95. Realize that positive thinking is very essential
in order to be healthy.