A guide to the essentials of good health. Useful information for healthy living.

1. The Path to good health

2. Fruits and vegetables everyday

3. Variety
• Priority on fresh fruit and vegetables
• Cereals , maize, wheat , rice or oats
• Pulses , white or red beans, broad
beans, lentils and chick peas
• Fish and chicken should be priority
from animal sources as well as diary
• Vegetable oils

4. Fresh and better cooked
foods
• Baking, roasting and steaming
• Leave frying and battering for
occasions

5. FEWER SUPERFLUOUS PRODUCTS AND LESS
SUGAR

6. More water
•Eight glasses a day

7. Healthier fat
Use organic, plant based oils.

8. Less salt
•Too much can lead to high blood
pressure and other diseases
•Season sparingly and use sauces in
moderation

9. Exercise
• 30 minutes of physical activity per day
• Or 20 minutes of aerobic activity per time, three days a week like
swimming, running or rowing
• Anaerobic activities like bodybuilding, two or 3 times per week

10. Try not to use medication like
Ibuprofen of Paracetamol as much as
possible

11. Don’t smoke or use drugs

12. Control alcohol use
Drink in moderation
or avoid it altogether.