2. Assess your Health Status SAMSO and your personal Transformation Process BMI Blood Pressure and risks for Hypertension Blood Sugar and risks for Diabetes Bone Health Mental Health Cardiac Health Risks for Cancer

3. Steps for Transformation from Within Shop for Health Eat healthy meals and snacks that are rich in fiber, vitamins, minerals and antioxidants and lower your intake of sugar and sweets

4. Start your day with a healthy breakfast and eat well- balanced meals regularly Message : Skipping meals is an unhealthy option

5. Rainbow your plates with five servings a day of fruits and vegetables with bright colors and select whole grains and cereals and use healthy oils in moderation

6. Achieve and maintain your healthy body weight

7. Invest in your heart health by reducing your intake of salt, saturated fat, Transfat and cholesterol and increasing your intake of antioxidants

8. Invest in your bones health by selecting low fat/nonfat dairy products that are fortified with Vitamin D and by exposing to sunshine for 15 minutes a day. Avoid Smoking and Reduce your Salt Intake

9. Invest in your mental health by consuming brain nourishing foods, such as fruits and vegetables with bright colors, salmon fish, tuna, almonds and walnuts

10. Lower your risk for cancer by losing weight if obese, avoid smoking (active and passive), avoid alcoholic drinks, consume whole grains, fruits and vegetables, reduce your intake of deep fat fried foods, processed meats, ghee and charcoal-grilled foods

11. Meal Food items and portions Tips to make meals healthier  1 Cup of milk  1 Portion starch  1 Portion Fruit  1 Portion vegetables  1 Portion Protein Select low-fat or non-fat milk Select complex carbohydrates Select fresh fruit with its edible skin Select vegetables with bright color Select lean protein  1 Cup of milk  1 Portion starch  1 Portion Fruit  1 Portion vegetables  1 Portion Protein Limit frying Be salt cautious Use healthy oil in moderation Keep hydration  1 Cup of milk  1 Portion starch  1 Portion Fruit  1 Portion vegetables  1 Portion Protein Limit frying Be salt cautious Use healthy oil in moderation Keep hydration

13. Avoid Alcohol

14. Improves Glycemic control. Enhances weight management and improves muscle and bones masses. Reduces cardiac and cancer risks. Improves well-being. Reduces stress and boosts immunity.