Hydration: How Much Fluid Does Your Body Need?

Do you know how much liquid your body needs each day to remain hydrated?

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 2004, the Institute of Medicine (IOM) 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 91 ounces of fluids per day and for men 125 ounces per day. The recommendations also stated that all fluids count so water, milk, coffee, tea and soft drinks count to body …

• Photos (2)

Thinking about Thanksgiving: Healthy Eating Tips

Ways to make your Thanksgiving meal a little bit healthier.

While Thanksgiving is still a few days away, you are hopefully thinking about your menu and preparing your grocery list. As you put together the meal, take some time to think about how healthier food choices fit within your plan.  The traditional Thanksgiving meal revolves around the lower fat turkey but some of the accompaniments can boost calories, salt and sugar. Making recipe medications is one way to manage the calories and shifting some preparation techniques can lower salt and sugar. As you put together your menu plan consider the following tips. In addition to these recipe changes, consider smaller portion sizes for pies and desserts so that people can enjoy them without having to eat large portions – they can always go back for …

• Photos (1)

Brain Scans Shows Importance of a Healthy Breakfast

Children who ate a good meal in the morning have different levels of brain activity than those that did not eat.

Last week, I was privileged to attend the Learning Connection Summit, a follow-up summit to a report that former U.S. Surgeon General Dr. David Satcher released in 2004. This summit, which was chaired by Dr Satcher and Alexis Glick, CEO of GENYOUth Foundation, provided an update on the science of food, learning, activity and weight. Researchers discussed how students who go to school without breakfast fail to learn as well as those who have breakfast. One study presented, showed how brain activity varied in kids who had breakfast before school versus those who did not. Brain scans showed a clear difference in brain activity in those who had breakfast before going into the classroom. Another session looked at the benefit of physical …

• Photos (2)

Nutritious Bites

Punch Up Flavor With More Fruits and Vegetables

Utilize fruits and vegetables while they are in season.

Do you struggle to meet the daily 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 the Centers for Disease Control and Prevention shows that fewer than 25 percent of Americans get the recommended daily intake of fruits and vegetables and in Missouri that number is just over 11 percent of adults and only 8 percent of adolescents. 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: Including produce in your eating plan is important to your …

• Photos (1)

Nutritious Bites

Is Wheat Really Connected to Overweight?

Dietary guidelines for whole wheat.

The focus on overweight Americans, and the desire to turn the trend around, has resulted in many theories about the cause of the overweight and obesity trend. Suggested triggers for being overweight have ranged from sugar sweetened beverages to the latest “hot-button” gluten or wheat. With all of these “theories” what does the evidence show?  The U.S. Department of Agriculture tracks the wheat crop both in terms of acres planted and in wheat consumption; data indicates that wheat consumption is on the decline. Wheat consumption fell from an estimated 146 pounds per person in 2000 to a low of 134 pounds in the mid-2000s. In 2008 consumption patterns showed a slight increase to 136.6 pounds but this per person intake is a 10.2 pound per …

• Photos (1)

Summer Heat Calls for Cool Treats

Choosing the best toppings for your ice cream treat.

Trying to beat the heat often involves looking for cool beverages but frozen treats like popsicles, ice cream cones and sundaes can also provide a cool taste and a bit of variety. In fact, July is National Ice Cream Month. If you’re choosing frozen treats just remember to monitor the portions you choose.  Ice cream cones, single serve cups and frozen treats that come on bars are good ways to know how many calories you are consuming and to make it easier to limit portions but sundaes, especially with several toppings can often lead to large portions and a larger number of calories. If you enjoy sundaes consider a few of these ideas to help you “have your ice cream and eat it to.” First, decide if you want full fat ice cream or yogurt or if …

• Photos (2)

Does Health and Nutrition Impact your Food Purchasing Habits?

Our nutritionist from Washington University looks at how people shop for groceries.

The International Food Information Council Foundation (IFICF) conducts a survey annually on Americans views about food, food safety and health. This year the results reflect the same overall emphasis as results from previous years. When it comes to purchasing food, taste is the number driver, followed by price and then healthfulness comes in third. At the same time, nearly all of those surveyed reported trying to improve at least one of their eating habits. The web-based survey of 1,057 Americans, between the ages of 18 and 80, took place in April of this year. The participants of the survey reflected the demographics of the US population for age, race/ethnicity, gender and region of the country. This years’ survey is the seventh annual …

• Videos (1)

Nutritious Bites

Celebrate the Beginning Of Summer With a Picnic!

Our columnist shares tips for safe outdoor eating.

Memorial Day is often enjoyed with outside activities, picnics in the park and thoughts about keeping food safe. As summer begins to unfold take some time to learn about foodborne illness and proper techniques to keep your family safe. Foodborne illness, often referred to as food poisoning, causes an estimated 48 million illnesses (1 out of 6 Americans), 128,000 hospitalizations and 3,000 deaths each year in the United States. Fortunately, with a little bit of care when handling food most of these illnesses can be avoided. The most common foodborne pathogens are salmonella, listeria and E.Coli. Foodborne pathogens are more commonly found in raw meat, fish and poultry but improper food handling – starting with how you put things in your …

• Photos (1)

It Seems Fish Really Is Brain Food

Eating more Omega-3 fatty acid is good for the brain.

Several new studies have looked at the health of the brain, as well as memory and learning, and it seems inclusion of fish in your diet is an important component. Studies have looked at fish intake and its impact on memory, learning and even mood. While the extent of research is still limited, studies do show that those who eat fish more often, many studies indicate at least once a week, have greater brain volume. Researchers suggest that the impact of fish on the brain is related to the Omega-3 fatty acid content of the fish. Omega-3 fatty acids help increase blood flow, fight inflammation and prevent accumulation of plaque associated with Alzheimer’s.  It is well documented that fatty fish helps protect the heart and arteries from …

• Photos (1)

Nutritious Bites

Does Inflammation Contribute to Being Overweight?

A new study on glycemic loads says slowly digested foods don't trigger inflammation.

Managing what you eat and how much exercise you get are frequent messages to those who are trying to lose weight. A new study says that the types of carbohydrates you eat may impact inflammation, a contributor to the diseases that so often accompany being overweight. The study in the Journal of Nutrition followed 80 men and women, aged 18-45 years, for 46 days. One half of the participants were overweight or obese and one half were normal weight. Over the course of the study participants followed two different 28 day eating plans. One 28 day plan consisted of eating foods that are digested in a way such that they increase blood sugar levels more quickly and the other 28 day plan included foods that are more slowly digested, causing a …

•  1 Comment
• Photos (1)