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Simple advice on keeping yourself healthy.
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Fact Zone

If you'’re trying to achieve or maintain an healthy weight, fruit and vegetables and generally low in fat and calories, making them ideal foods.
Keeping a well-stocked fruit bowl at home and work can help you to make healthier snack decisions.
Fruit and vegetables make perfect first foods for toddlers: try soft ripe pieces of banana, pear or cooked carrot sticks.
Legal highs are far from harmless and can have similar risks to drugs like cocaine, ecstasy and speed. Risks include reduced inhibitions, drowsines, paranoid states, coma, seizures, and death.
Buying fruit or vegetables that are in season can make eating 5 a day cheaper and better for the environment.
It’'s important to have a variety of different fruits and vegetables to gain different types of vitamins, minerals and other nutrients.
For a cheaper and healthier alternative to fizzy drinks, try diluting 100% unsweetened fruit juice with half the quantity of fizzy water.
Where possible, choose wholegrain varieties of foods such as cereals, pasta and bread: they contain more fibre which can help you feel fuller for longer.
Alcohol with heroin is one of the most dangerous combinations. ‘Downers’ like heroin slow down your heart rate and breathing, combined with alcohol this doubles these effects putting you at risk of overdosing.
Start your children on a 5 a day habit early on: bite-size pieces of fruit and vegetables are great.
Check food labels when shopping in the supermarket, this can help you to keep track of the foods you eat that are high in added sugars, salt and fat.
The effects of illegal drugs are unpredictable. If mixed with alcohol the risks of harm are increased, which could result in anything from nausea to heart failure.
Aim to eat two portions of fish a week; it is a great source of protein and contains lots of vitamins and minerals.
Alcohol is high in calories so cutting down might help you to control your weight.
A balanced diet includes a wide variety of foods including plenty of fruit and vegetables and starchy foods, moderate amounts of meat and alternatives, and modest amounts of milk and dairy products.
There are two main types of fat: saturated and unsaturated. Saturated fat can increase the amount of cholesterol in blood, increasing risk of developing heart disease.
Alcohol and cocaine together increase the risk of heart attacks and fits and even sudden death. The two drugs mixed produce a highly toxic substance in your liver called cocaethylene.
Portion sizes for children are different to adults and depend on the child’s age and size. Roughly, one portion is the amount that fits into the palm of their hand.
In 2011-12, 13,299 children and young people under the age of 18 in England accessed specialist services for problems with alcohol
Many fruit and vegetables are naturally high in folate (folic acid), vitamin C and potassium, all of which are needed to be healthy.