Choosing Healthy Foods

Sugar-sweetened beverages contain lots of extra calories and almost no nutrients.  If you are consuming high-sugar drinks (i.e., soda or juice) regularly, over time it can lead to weight gain, which in turn will increases your risk of type 2 diabetes, cardiovascular disease as well as other medical issues. Therefore, it is important to limit your intake of beverages that contain lots of added sugar! As of now, there are no federal guidelines regarding the amount of sugar you should consume.  However, the American Heart Association recommends that we consume less sugar- no more than 6 teaspoons (tsp.) or 100 calories a day of sugar for most women and no more than 9 teaspoons or 150 calories a day for most men. Flavored coffee : Be aware that the calories from sugar or flavored syrups added to these beverages will add up quickly. Flavored waters seem to be one of the latest trends. Always check the labels as these beverages often contain added sugars. Alternatives: Add slices o...

Water is an essential nutrient and is involved in a variety of body functions, including regulating body temperature, transporting nutrients and oxygen to cells, and carrying waste products out of the body. But how do you know how much is enough - or too much? Your need for water depends on many factors such as your health, activity level, and climate you live in. Each day, we lose water through our breath, sweat, and urine. When it is hot and humid (which it is definitely not right now!) we need even more. We need to replenish these fluid losses through foods and beverages. The Adequate Intake (AI) of water recommended by the Institute of Medicine for women (ages 19-30) is about 11 cups/day (2.7 liters/day) and about 15 cups/day (3.7 liters/day) for men (ages 19-30). Although these amounts sounds like a lot, keep in mind that you do not need to consume all of your fluid needs from water alone. Foods, specifically fruits and vegetables, provide about 20% of your water intake - and...