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.

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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.

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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.

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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.

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• Get adequate rest to help keep your immune system strong.
• Control your weight. Excess weight seems to increase your risk for several diseases, which can affect quality of life and life span.
• Refuel regularly. Maintaining a regular meal schedule keeps insulin levels steady and avoids surges which can increase your disease risk.
• To the extent you are able, engage in regular physical activity.

You can make choices at any age or health condition that can slow the changes and challenges that come with getting older. You’ll feel good longer and enjoy life for many years to come.

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The key is planning. For breakfast, stock up on whole-wheat English muffins, whole-grain cereals, breads, peanut butter, low fat cheeses and yogurt. Make sandwiches with peanut butter or cheese or mix cereal and yogurt together for a meal in a bowl.

Similar combinations work for lunch and dinner. Whether it’s pasta and chicken with ready-made sauce or a frozen pizza topped with vegetables, fast and healthy can go together. Cooking on the weekends will help to save food “prep” time during the week. Prepared foods like grated cheese, skinless chicken strips and prewashed salad greens are real time savers.

Food Choices

February is National Heart Month, when good nutrition is truly at the “heart” of the matter.

A healthy heart is the result of good genes, the right food choices, plenty of physical activity and knowing how to deal with stress.

While you can’t do much about your genes, regular physical activity, making the right food choices and dealing with stress are lifestyle behaviors you can control. When it comes to heart-healthy eating, one key is monitoring the type and amount of fat you consume.

Limit foods high in saturated fat, which can increase LDL or “bad” cholesterol levels. Instead, eat more plant proteins, fish, poultry and low-fat dairy foods. Cook with moderate amounts of olive or canola oil instead of butter, margarine or shortening.

Some examples of foods for heart health include:

• Beans, peas and barley
• Soybeans, other soy-based foods (not soybean oil)
• Fruits and vegetables
• Salmon, tuna, sardines and mackerel
• Red grapes and purple grape juice
• Nuts such as almonds, walnuts, pecans and hazelnuts
• Green or black tea
• Onions, scallions, shallots, garlic and leeks.

Maintain or improve your weight. The more excess body fat you have, the greater your risk for heart disease. If you’re overweight, losing weight can help you lower LDL (“bad”) cholesterol, which is especially important if you have high triglycerides and/or low HDL cholesterol and carry excess abdominal fat. Those who carry a “spare tire” around their abdomen have a higher cardiac risk than those with extra padding around their hips and thighs

Get active! Physical activity offers many rewards, from heart health to strong bones and stress relief. Regular, moderate activity helps keep your blood cholesterol levels normal. It helps lower blood pressure, helps your body control stress and helps control body weight as you burn calories. More vigorous exercise actually gives your heart muscle a workout, too, which ultimately helps your whole cardiovascular system work more efficiently.

Unless you have a health problem, you probably can start moving more now. Talk to your health-care provider if you have ongoing health issues like heart disease, high blood pressure, diabetes, osteoporosis, arthritis or obesity.

For more information on heart-healthy eating, visit www.eatright.org/healthyheart.

Special National Nutrition Month Tip of the Day written by ADA National Spokesperson Tara Gidus, MS, RD, LDN

These parents should start by asking: Is my child growing well? Does he or she have enough energy to play and learn? If so, he or she is probably eating enough.

Your child’s doctor, pediatric nurse or registered dietitian can help you monitor growth and development by plotting the child’s progress on a growth chart.

The other question to ask: Is your child eating a variety of foods and enough from the five food groups of MyPyramid? If so, he or she is probably getting enough nutrients to grow well.

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