This document provides nutritional information for various foods including calories per 100g for pasta, casserole, cranberry juice, grapes and apples. It also lists calorie counts for healthy lunch/dinner and snack alternatives such as chicken, baked potato, strawberries, oranges and yogurt. Additionally, it outlines 7 reasons to stay healthy including feeling young and energetic, warding off disease, being pain free, feeling good about yourself, traveling, doing loved activities, and natural prevention.