liGymRatt’s BodyBlog

Eating Right Means Drinking RightMarch 26, 2009

The human body consists of up to 75 percent water, or about 10 to 12 gallons, so replenishing your body’s water supply is crucial for its proper function.

Staying well-hydrated may seem like a simple task, but you actually may not be consuming enough fluid. At minimum, the average adult female should consume nine 8-ounce glasses of water or water-based beverages every day. Men need about 13 glasses. The actual amount you should consume may be higher based on your physical activity level, body muscle mass and exterior temperature.

According to the American Dietetic Association’s Complete Food and Nutrition Guide, the average adult loses about two and a half quarts or about 10 cups of water daily. To maintain your body’s fluid balance, you need to replace it each day.

Some great ways to make sure you’re drinking enough each day are to take a water break instead of a coffee break, keep a cup or bottle of water handy at your desk, take a drink whenever you walk by a water fountain and keep a bottle of water in your backpack or tote bag. All fluids like juice, tea, soup and even coffee count, so drink up.

Produced by ADA’s Public Relations Team

Motivation Boosters Can Aid in Weight ControlMarch 20, 2009

If weight control is a part of your lifestyle, healthful eating and physical activity become second nature. Still, everyone can use a boost to keep you motivated to stay on track:

• Enlist a friend or family member to make lifestyle changes with you.
• Ask friends and family to support you. You’ll be more likely to stay on track with your goals.
• Track your progress with a food and workout journal.
• Celebrate your success with your motivation boosters and enjoy how good you feel.

Produced by ADA’s Public Relations Team

Eat Right on a BudgetMarch 19, 2009

When money is tight and time is short, it may seem difficult to maintain a healthy diet. But mealtime doesn’t have to be costly when you’re trying to eat right. With planning, meals can be convenient, healthy and inexpensive.

Consider these ways to save money and still maintain a healthy diet:

• Search online for easy one-pot recipes: Many recipe Web sites offer nutrition information and grocery lists for their meals. You can find dinner options that can last for more than one night.
• Use coupons: Clipping coupons or printing them from Web sites can save you 10 percent to 15 percent on your grocery bill. Also consider joining your supermarket’s shopper’s club for price specials.
• Follow portions for protein: You can still keep your costs low when shopping in the meat section. Remember a three-ounce portion of cooked meat, fish or poultry is the size of a deck of cards.
• Make a meatless meal: Beans are an excellent source of protein and an inexpensive way to create a healthy meal.
• Think outside the crisper: Frozen or canned fruits and vegetables will last longer than fresh versions from the produce department and are equally nutritious.
• Don’t throw money away: Keep leftovers safe by refrigerating them quickly. Use before they go bad and you can stretch one meal into several.

Produced by ADA’s Public Relations Team

Older Adults Have Special Nutrient Needs March 4, 2009

As people get older, most require fewer calories than they did in their younger years. At the same time, nutritional needs increase.

Calcium and Vitamin D: Older adults need more vitamin D and calcium to help maintain bone health. Include three servings of vitamin D-fortified, low-fat or fat-free milk and yogurt each day. Other calcium-rich foods are fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. If you take a calcium supplement or multivitamin, choose one that contains vitamin D.

Vitamin B-12: Many people over 50 years old do not get enough vitamin B-12. Fortified cereal, lean meat and some fish and seafood are sources of vitamin B-12. Ask your doctor or a registered dietitian if you need a vitamin B-12 supplement.

Fiber: Eat more fiber-rich foods to help stay regular. Fiber also can help lower your risk for heart disease, control your weight and prevent type 2 diabetes. Choose whole-grain breads and cereals and eat more beans and peas. Fruits and vegetables also provide fiber.

Potassium: Increasing your intake of potassium along with reducing sodium (salt) may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium. Choose and prepare foods with little or no added salt.

For more information about the nutritional needs of older adults, contact a registered dietitian.

Produced by ADA’s Public Relations Team