Do you struggle to meet the recommendations for fruit and vegetable consumption? If you answered yes count yourself among the millions of Americans who are consuming less than the recommended intake of fruits and vegetables. The latest information from CDC shows that fewer than 25% of Americans get the recommended daily intake of fruits and vegetables and in Missouri that number is less than 20%. (1) There is good news, produce is at its peak during the summer and local markets can make trying it more enticing.
If you’d like to work on boosting your intake do three things.
· Develop a plan to boost your intake
· Visit http://www.fruitsandveggiesmatter.gov/benefits/index.html to learn how many servings of fruits and vegetables you need each day
· Head to the store or a local market to try one new option this week
Including produce in your eating plan is important to your overall health since fruits and vegetables are rich sources of fiber, folate, potassium and vitamins A and C. In addition fruits and vegetables contain water which can help you stay hydrated.
1. http://www.fruitsandveggiesmatter.gov/index.html Accessed May 22, 2009
Friday, May 22, 2009
Wednesday, May 13, 2009
Gluten Free, What Does it Mean?
The issue of gluten intolerance is not a new one but lately it is one that has attracted lots of attention. Gluten intolerance is a characteristic of the digestive disorder called Celiac Disease. Celiac disease affects about 1 in every 133 Americans and consumption of gluten leads to damage to the intestine. It is an inherited and chronic disorder that is only managed by the complete avoidance of gluten. Gluten is the general name for the proteins found in wheat, rye, barley and foods made from or containing these items.
A gluten free diet requires that grains like pasta, cereal and bread be avoided unless they are specially made to be gluten free. In addition to these products people with Celiac disease can use potato, rice, soy, amaranth, quinoa, or buckwheat or any of these grains as flour along with bean flour.
Gluten sensitivity or intolerance differs from Celiac Disease in that people with sensitivity do not suffer from the intestinal damage. Understanding of gluten sensitivity is less clear than Celiac disease but for now the recommendation for management is the same as for Celiac disease, complete avoidance of gluten.
Recently gluten free diets have become an area of popular interest which is a good thing if the information is accurate. Improving on the number of gluten free products will help those who have Celiac Disease or gluten intolerance but implying that going gluten free will improve everyone’s health is not grounded in science.
If you suffer from painful intestinal issues talk with your physician about testing for Celiac Disease or gluten sensitivity, don’t self diagnose since that could mean you miss out on important nutrients.
A gluten free diet requires that grains like pasta, cereal and bread be avoided unless they are specially made to be gluten free. In addition to these products people with Celiac disease can use potato, rice, soy, amaranth, quinoa, or buckwheat or any of these grains as flour along with bean flour.
Gluten sensitivity or intolerance differs from Celiac Disease in that people with sensitivity do not suffer from the intestinal damage. Understanding of gluten sensitivity is less clear than Celiac disease but for now the recommendation for management is the same as for Celiac disease, complete avoidance of gluten.
Recently gluten free diets have become an area of popular interest which is a good thing if the information is accurate. Improving on the number of gluten free products will help those who have Celiac Disease or gluten intolerance but implying that going gluten free will improve everyone’s health is not grounded in science.
If you suffer from painful intestinal issues talk with your physician about testing for Celiac Disease or gluten sensitivity, don’t self diagnose since that could mean you miss out on important nutrients.
Thursday, April 16, 2009
Sweet Facts
Are you confused about sweeteners? Do you know whether honey is better than sugar? When it comes to alternative sweeteners do you still worry about safety? And of course the big question is – Is high fructose corn syrup really as bad as they say?
The truths about sweets are just about as simple as the chemical structure of sugar so let’s go through them one by one. Before walking through the facts on all the different sweeteners let’s define the word sugar. Sugar refers to the chemical compounds fructose, glucose, galactose and sucrose.
Sucrose - Chemically table sugar/sucrose is a combination of glucose, about 50%, and fructose, about 50%. Sugar comes from either the sugarcane or from the root of a sugar beet. Table sugar has about 15 calories in one teaspoon.
Fructose – Fructose is a simple sugar and it is found in fruit, honey and root vegetables like carrots and onions. Fructose does not trigger insulin so it is often used as a sweetener in foods designed for people with diabetes.
Galactose – Galactose is a simple sugar found in milk along with glucose making up the compound lactose.
Glucose – Glucose is the main source of energy for the body and it is the end product of carbohydrate digestion.
Honey – Honey is several sugars including fructose, sucrose, glucose and other sugars formed from the nectar by bees. Honey has 21 calories in a teaspoon sine it weighs a bit more than a teaspoon of white sugar. Honey is sweeter than white sugar so you can often use less of it.
Brown sugar – Brown sugar is white sugar that has been flavored with molasses and it has 16 calories in a teaspoon.
High fructose corn syrup – HFCS is a combination of fructose, about 55%, and glucose, about 45% so it is very similar to table or white sugar.
Aspartame – Sugar alternative that is about 200 times sweeter than sugar. It is made from two amino acids - aspartic acid and phenylalanine. It is not stable when heated so it is used mainly in foods that don’t require baking or cooking.
Acesulfame K – AceK is also 200 times sweeter than sugar and is a common ingredient in soft drinks. AceK is heat stable so it can be used for cooking and baking.
Sucralose – Sucralose is made from sugar but it cannot be broken down in the body so it does not contribute calories. It also does not affect blood sugar levels making it a good choice for those with diabetes.
So the bottom-line is all sugars – including high fructose corn syrup – are absorbed and digested in the same way in the body and all end up as glucose. The issue with all sugars is how much you use with current guidelines recommending that added sugars should only account for up to 10% of our daily calorie intake.
Alternative sweeteners like aspartame, acesulfame K and sucralose provide an option for those who want to limit there sugar intake or want to consume fewer calroeis from sugar.
Resources:
Food and Information Council. Backgrounder: Carbohydrates and Sugars. www.ific.org. Accessed on April 16, 2009
The American Dietetic Association. American Dietetic Association Complete Food and Nutrition Guide, 3rd Edition. Wiley and Co. 2006.
American Dietetic Association. Hot Topic: High Fructose Corn Syrup. www.eatright.org. Accessed on April 13, 2009
The truths about sweets are just about as simple as the chemical structure of sugar so let’s go through them one by one. Before walking through the facts on all the different sweeteners let’s define the word sugar. Sugar refers to the chemical compounds fructose, glucose, galactose and sucrose.
Sucrose - Chemically table sugar/sucrose is a combination of glucose, about 50%, and fructose, about 50%. Sugar comes from either the sugarcane or from the root of a sugar beet. Table sugar has about 15 calories in one teaspoon.
Fructose – Fructose is a simple sugar and it is found in fruit, honey and root vegetables like carrots and onions. Fructose does not trigger insulin so it is often used as a sweetener in foods designed for people with diabetes.
Galactose – Galactose is a simple sugar found in milk along with glucose making up the compound lactose.
Glucose – Glucose is the main source of energy for the body and it is the end product of carbohydrate digestion.
Honey – Honey is several sugars including fructose, sucrose, glucose and other sugars formed from the nectar by bees. Honey has 21 calories in a teaspoon sine it weighs a bit more than a teaspoon of white sugar. Honey is sweeter than white sugar so you can often use less of it.
Brown sugar – Brown sugar is white sugar that has been flavored with molasses and it has 16 calories in a teaspoon.
High fructose corn syrup – HFCS is a combination of fructose, about 55%, and glucose, about 45% so it is very similar to table or white sugar.
Aspartame – Sugar alternative that is about 200 times sweeter than sugar. It is made from two amino acids - aspartic acid and phenylalanine. It is not stable when heated so it is used mainly in foods that don’t require baking or cooking.
Acesulfame K – AceK is also 200 times sweeter than sugar and is a common ingredient in soft drinks. AceK is heat stable so it can be used for cooking and baking.
Sucralose – Sucralose is made from sugar but it cannot be broken down in the body so it does not contribute calories. It also does not affect blood sugar levels making it a good choice for those with diabetes.
So the bottom-line is all sugars – including high fructose corn syrup – are absorbed and digested in the same way in the body and all end up as glucose. The issue with all sugars is how much you use with current guidelines recommending that added sugars should only account for up to 10% of our daily calorie intake.
Alternative sweeteners like aspartame, acesulfame K and sucralose provide an option for those who want to limit there sugar intake or want to consume fewer calroeis from sugar.
Resources:
Food and Information Council. Backgrounder: Carbohydrates and Sugars. www.ific.org. Accessed on April 16, 2009
The American Dietetic Association. American Dietetic Association Complete Food and Nutrition Guide, 3rd Edition. Wiley and Co. 2006.
American Dietetic Association. Hot Topic: High Fructose Corn Syrup. www.eatright.org. Accessed on April 13, 2009
Thursday, March 26, 2009
Simple Facts About Sodium
A pinch of salt maybe a boost to life but too much salt can trigger problems. Many people know the negatives of salt but few know why we need salt or how much is needed for health.
Salt is a combination of the minerals sodium and chloride and it is the sodium that is the focus of interest when it comes to how much salt is okay to consume. Salt is forty percent sodium and sixty percent chloride. Sodium, along with potassium, acts to regulate fluid balance in the body. Sodium also aids nerve impulse transmission, regulates blood pressure and acts with other minerals to help muscle relaxation. In addition to its role in the body sodium is important to foods.
Sodium acts to bring out the flavor of foods and also provides flavor itself but it plays several other roles in food. Sodium serves as a preservative in foods protecting them from the growth of bacteria, yeast and mold thus preventing food spoilage or foodborne illness. This usage of salt is the reason processed or packaged foods contain sodium. Sodium or salt is also important to texture in baked goods made with yeast. Sodium also affects fermentation in cheese processing and the development of bread dough. And finally sodium helps hold together processed meats like sausage, salami and pepperoni.
The amount of sodium needed from the diet is much below the amount consumed. While there is no recommended daily intake for sodium the minimum amount considered to be adequate for health is 500 milligrams. Currently the average intake of sodium is 4,000 to 6,000 milligrams per day. This excess is excreted by healthy people but can be a trigger for hypertension or kidney disease in those with a genetic predisposition to those diseases.
The 2005 Dietary Guidelines for Americans recommend a maximum intake of 2,300 milligrams per day. Processed foods provide about 80 percent of the sodium in food. Table salt and the sodium that occurs naturally in foods provide the remainder of the sodium we consume. Sodium content is a required listing on all food labels so it is possible to monitor your intake by reading labels. In addition you can detect the presence of sodium by learning to look for the words salt, soda, or sodium. The words cured, brine, smoked and pickled can also indicate a higher sodium content so check the label.
Food labels may indicate that the sodium content is reduced if they meet the guidelines set forth by the Food and Drub Administration. Common terms include the following.
· Sodium or salt-free – Less than five milligrams of sodium per serving
· Low sodium – 140 milligrams of sodium or less per serving
· Reduced or less sodium – At least 25% less sodium in a standard serving
Making the switch to lower sodium intake might take a little time since the taste buds need to adjust to the absence of sodium but reducing intake gradually can help.
Tips for the Week
· Check food labels for the amount of sodium
· Read the online menu for sodium content of menu items
· Limit intake of processed or packaged foods
· Taste foods before adding salt
· Season with pepper or other spices
· Enjoy processed meats like pepperoni, bacon, corned beef and salami less often
Salt is a combination of the minerals sodium and chloride and it is the sodium that is the focus of interest when it comes to how much salt is okay to consume. Salt is forty percent sodium and sixty percent chloride. Sodium, along with potassium, acts to regulate fluid balance in the body. Sodium also aids nerve impulse transmission, regulates blood pressure and acts with other minerals to help muscle relaxation. In addition to its role in the body sodium is important to foods.
Sodium acts to bring out the flavor of foods and also provides flavor itself but it plays several other roles in food. Sodium serves as a preservative in foods protecting them from the growth of bacteria, yeast and mold thus preventing food spoilage or foodborne illness. This usage of salt is the reason processed or packaged foods contain sodium. Sodium or salt is also important to texture in baked goods made with yeast. Sodium also affects fermentation in cheese processing and the development of bread dough. And finally sodium helps hold together processed meats like sausage, salami and pepperoni.
The amount of sodium needed from the diet is much below the amount consumed. While there is no recommended daily intake for sodium the minimum amount considered to be adequate for health is 500 milligrams. Currently the average intake of sodium is 4,000 to 6,000 milligrams per day. This excess is excreted by healthy people but can be a trigger for hypertension or kidney disease in those with a genetic predisposition to those diseases.
The 2005 Dietary Guidelines for Americans recommend a maximum intake of 2,300 milligrams per day. Processed foods provide about 80 percent of the sodium in food. Table salt and the sodium that occurs naturally in foods provide the remainder of the sodium we consume. Sodium content is a required listing on all food labels so it is possible to monitor your intake by reading labels. In addition you can detect the presence of sodium by learning to look for the words salt, soda, or sodium. The words cured, brine, smoked and pickled can also indicate a higher sodium content so check the label.
Food labels may indicate that the sodium content is reduced if they meet the guidelines set forth by the Food and Drub Administration. Common terms include the following.
· Sodium or salt-free – Less than five milligrams of sodium per serving
· Low sodium – 140 milligrams of sodium or less per serving
· Reduced or less sodium – At least 25% less sodium in a standard serving
Making the switch to lower sodium intake might take a little time since the taste buds need to adjust to the absence of sodium but reducing intake gradually can help.
Tips for the Week
· Check food labels for the amount of sodium
· Read the online menu for sodium content of menu items
· Limit intake of processed or packaged foods
· Taste foods before adding salt
· Season with pepper or other spices
· Enjoy processed meats like pepperoni, bacon, corned beef and salami less often
Friday, March 13, 2009
Enjoy A Bite of Chocolate
If you’re searching for a sweet treat but don’t want to throw off your healthful eating plan too much consider adding a small amount of dark chocolate.
Chocolate, more specifically cocoa, has been a part of medicinally treatment for centuries with early usage going back to use for stomach or intestinal complaints to the current interest related to heart disease. Cocoa, like all other plants, contains a wide variety of phytochemicals but is rich in flavanol which seems to help reduce the risk of heart disease. Flavanol’s help keep blood vessels healthy thus allowing for continuous flow of blood preventing blood clots. Other research studies have looked at cocoa and blood pressure reduction with some positive outcomes.
Studies continue to show that inclusion of cocoa may provide positive health benefits but questions remain in terms of how much, how often and do these benefits translate to chocolate. At the current time studies make it clear that the health benefits are found in the cocoa so chocolate would have to contain a high percentage of cocoa to yield any health benefits. Current evidence points to dark chocolate as a preferable choice for potential health benefits.
While chocolate may contain health benefits it definitely contains calories so using it to promote health is not the right idea. Enjoying some dark chocolate and potentially reaping health benefits is the best way to look at inclusion of chocolate in your eating plan. If chocolate is a part of your routine make sure you choose dark chocolate. Choose small pieces to help control quantity and make sure you enjoy your chocolate as a part of a healthful eating plan.
Tips for the Week
· Choose dark chocolate either plain or with nuts or fruit
· Consume plenty of fruits and vegetables for their phytochemical content
· Keep physical activity in your daily routine to offset the chocolate calories
Chocolate, more specifically cocoa, has been a part of medicinally treatment for centuries with early usage going back to use for stomach or intestinal complaints to the current interest related to heart disease. Cocoa, like all other plants, contains a wide variety of phytochemicals but is rich in flavanol which seems to help reduce the risk of heart disease. Flavanol’s help keep blood vessels healthy thus allowing for continuous flow of blood preventing blood clots. Other research studies have looked at cocoa and blood pressure reduction with some positive outcomes.
Studies continue to show that inclusion of cocoa may provide positive health benefits but questions remain in terms of how much, how often and do these benefits translate to chocolate. At the current time studies make it clear that the health benefits are found in the cocoa so chocolate would have to contain a high percentage of cocoa to yield any health benefits. Current evidence points to dark chocolate as a preferable choice for potential health benefits.
While chocolate may contain health benefits it definitely contains calories so using it to promote health is not the right idea. Enjoying some dark chocolate and potentially reaping health benefits is the best way to look at inclusion of chocolate in your eating plan. If chocolate is a part of your routine make sure you choose dark chocolate. Choose small pieces to help control quantity and make sure you enjoy your chocolate as a part of a healthful eating plan.
Tips for the Week
· Choose dark chocolate either plain or with nuts or fruit
· Consume plenty of fruits and vegetables for their phytochemical content
· Keep physical activity in your daily routine to offset the chocolate calories
Monday, March 2, 2009
Fat Facts
If you are like most consumers you know that Trans fats are not a healthful choice but likely you don’t know why that is true or that saturated fats are just as bad.
In order to understand the facts on fats it is best to start at the beginning. Fat is one of the nutrients we need for health and while we refer to fat the real reference is to fats. Fats are a group of compounds made up of fatty acids and glycerol. The fatty acids are the base units of fat and it is there chemical structure that determines if a fat is saturated or unsaturated.
Saturated fats are a type of fatty acid and they are found in animal foods like meat, poultry, whole milk dairy foods and from plant fats including coconut, palm and palm kernel oil. Saturated fats cause the liver to make more of the bad cholesterol, thus increasing the risk for heart disease. In order to reduce heart disease risk it is advised that saturated fats make up less than ten percent of the days calories.
Unsaturated fats are divided into two types; monounsaturated and polyunsaturated. Monounsaturated fats, which are found in canola and olive oils, help reduce the bad cholesterol and can boost the good cholesterol. Polyunsaturated fats lower both the good and bad cholesterol and are found in corn, safflower, sunflower and soybean oils.
Trans fats exist naturally in animal foods but are also made when oils are hardened during the process of hydrogenation. Trans fats increase bad cholesterol and lower the good cholesterol so they are a contributor to heart disease risk. Current dietary guidelines recommend keeping Trans fat intake as low as possible.
Keeping fat intake in a healthy range and from healthier sources requires label reading and portion control. When it comes to portion control a good guide is Mypyramid.gov where you can see which foods are part of the Oils group and how much is healthful. Label reading requires not only searching for the healthier fats but also noting how much fat is in one serving. If the grams of fat don’t mean much to you look at the % of Daily Value which makes it easier to put into perspective how a serving will fit into a daily meal pattern.
Another helpful labeling tool is to look for terms that reference fat content such as the following.
· Fat Free – Less than 0.5 grams of fat per serving
· Low-fat – 3 grams or less of fat per serving
· Reduced or less fat – At least 25% less fat per standard serving size
· Light – 1/3 fewer calories or 50% less fat per standard serving
· Trans Fat Free – Less than 0.5 grams per serving
Tips for the Week
· Limit animal sources of protein to 5 to 7 ounces, cooked weight, per day
· Choose olive, canola or soybean oils or margarines made from these oils
· Switch to fat free dairy foods
· Read food labels for fat content of processed foods.
In order to understand the facts on fats it is best to start at the beginning. Fat is one of the nutrients we need for health and while we refer to fat the real reference is to fats. Fats are a group of compounds made up of fatty acids and glycerol. The fatty acids are the base units of fat and it is there chemical structure that determines if a fat is saturated or unsaturated.
Saturated fats are a type of fatty acid and they are found in animal foods like meat, poultry, whole milk dairy foods and from plant fats including coconut, palm and palm kernel oil. Saturated fats cause the liver to make more of the bad cholesterol, thus increasing the risk for heart disease. In order to reduce heart disease risk it is advised that saturated fats make up less than ten percent of the days calories.
Unsaturated fats are divided into two types; monounsaturated and polyunsaturated. Monounsaturated fats, which are found in canola and olive oils, help reduce the bad cholesterol and can boost the good cholesterol. Polyunsaturated fats lower both the good and bad cholesterol and are found in corn, safflower, sunflower and soybean oils.
Trans fats exist naturally in animal foods but are also made when oils are hardened during the process of hydrogenation. Trans fats increase bad cholesterol and lower the good cholesterol so they are a contributor to heart disease risk. Current dietary guidelines recommend keeping Trans fat intake as low as possible.
Keeping fat intake in a healthy range and from healthier sources requires label reading and portion control. When it comes to portion control a good guide is Mypyramid.gov where you can see which foods are part of the Oils group and how much is healthful. Label reading requires not only searching for the healthier fats but also noting how much fat is in one serving. If the grams of fat don’t mean much to you look at the % of Daily Value which makes it easier to put into perspective how a serving will fit into a daily meal pattern.
Another helpful labeling tool is to look for terms that reference fat content such as the following.
· Fat Free – Less than 0.5 grams of fat per serving
· Low-fat – 3 grams or less of fat per serving
· Reduced or less fat – At least 25% less fat per standard serving size
· Light – 1/3 fewer calories or 50% less fat per standard serving
· Trans Fat Free – Less than 0.5 grams per serving
Tips for the Week
· Limit animal sources of protein to 5 to 7 ounces, cooked weight, per day
· Choose olive, canola or soybean oils or margarines made from these oils
· Switch to fat free dairy foods
· Read food labels for fat content of processed foods.
Friday, January 23, 2009
Water, Water Everywhere but How Much do You Need?
Water, water everywhere but how much do you really need? The question of how much water is needed for adequate hydration is one that has more answers than many other nutrition related questions. The answer to the question is very simple.
In two thousand four the Institute of Medicine assessed hydration status by reviewing research studies and food and nutrition surveys. The IOM stated that the vast majority of healthy people adequately meet their hydration needs by letting thirst guide them. The IOM did not set exact requirements but set recommendations for women at about ninety one ounces of fluids per day and for men one hundred and twenty five ounces per day. The recommendations also stated that all fluids count so water, milk, coffee, tea and soft drinks count to body hydration. In addition to fluids, the fluid content of fruits and vegetables also count in the day’s intake. The IOM report stated that about 80% of fluid intake comes from beverages and 20% from foods. So how much fluid do you need?
A good place to start is with about eight cups (8 oz each) of water and other water based beverages. Take note of how you feel, are you thirsty, what is the frequency of urination and is your urine color too yellow? If you answered postively to these questions it maybe time to boost your fluid intake. While guidelines recommend fluid intake levels how much you need depends on your body so assessing your intake is the best place to begin the determination of how much you need.
These new guidelines are for adequate hydration so more fluids are needed during physical activity or with weather extremes. As temperatures deviate from the ideal temperature for body functions the amount of fluid needed increases so the hotter or colder it gets the more fluids needed. In addition to these two examples more fluids are needed during pregnancy and lactation or when sick with a fever, diarrhea or vomiting.
Adequate fluid intake is important to the overall functioning of the body with fluids playing a role in regulation of body temperature, transportation of nutrients and oxygen, elimination of waste products, moisturizing body tissues and serving as the main part of all body fluids.
While all fluids count towards your daily need not all fluids are equal in terms of calories or sometimes in terms of nutrition. Water is the best choice for hydration since it supplies no calories, no caffeine, (a stimulant) and it has no sodium or fat. Juice and milk are next best choices since they offer a wide variety of vitamins and minerals but they do contribute calories so they shouldn’t be the source of all your fluid needs.
Tips for the Week
· Take count of your fluid intake to determine if you need more
· Assess how much water you drink versus other beverages to see if calorie beverages need to be reduced
· Drink water before, during and after a workout
· Limit sports drinks to workouts that last longer than 45 minutes in order to keep calories down
In two thousand four the Institute of Medicine assessed hydration status by reviewing research studies and food and nutrition surveys. The IOM stated that the vast majority of healthy people adequately meet their hydration needs by letting thirst guide them. The IOM did not set exact requirements but set recommendations for women at about ninety one ounces of fluids per day and for men one hundred and twenty five ounces per day. The recommendations also stated that all fluids count so water, milk, coffee, tea and soft drinks count to body hydration. In addition to fluids, the fluid content of fruits and vegetables also count in the day’s intake. The IOM report stated that about 80% of fluid intake comes from beverages and 20% from foods. So how much fluid do you need?
A good place to start is with about eight cups (8 oz each) of water and other water based beverages. Take note of how you feel, are you thirsty, what is the frequency of urination and is your urine color too yellow? If you answered postively to these questions it maybe time to boost your fluid intake. While guidelines recommend fluid intake levels how much you need depends on your body so assessing your intake is the best place to begin the determination of how much you need.
These new guidelines are for adequate hydration so more fluids are needed during physical activity or with weather extremes. As temperatures deviate from the ideal temperature for body functions the amount of fluid needed increases so the hotter or colder it gets the more fluids needed. In addition to these two examples more fluids are needed during pregnancy and lactation or when sick with a fever, diarrhea or vomiting.
Adequate fluid intake is important to the overall functioning of the body with fluids playing a role in regulation of body temperature, transportation of nutrients and oxygen, elimination of waste products, moisturizing body tissues and serving as the main part of all body fluids.
While all fluids count towards your daily need not all fluids are equal in terms of calories or sometimes in terms of nutrition. Water is the best choice for hydration since it supplies no calories, no caffeine, (a stimulant) and it has no sodium or fat. Juice and milk are next best choices since they offer a wide variety of vitamins and minerals but they do contribute calories so they shouldn’t be the source of all your fluid needs.
Tips for the Week
· Take count of your fluid intake to determine if you need more
· Assess how much water you drink versus other beverages to see if calorie beverages need to be reduced
· Drink water before, during and after a workout
· Limit sports drinks to workouts that last longer than 45 minutes in order to keep calories down
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