How do I plan a nutrient-dense meal?
How much water should you drink?
Total fluid intake should be around 15.5 cups of fluid (3.7 liters) for men and 11.5 (2.7 liters) for women (Mayo Clinic, 2020). About 20% of our fluid intake comes from food or beverages like tea (Mayo Clinic, 2020).
You can tell that you are hydrated well when you are rarely thirsty and your urine is light yellow or colorless (Mayo Clinic, 2020). You may need more water based on your environment, your health/metabolism, and the activities you participate in (Cleveland Clinic, 2020; Mayo Clinic, 2020; Harvard Health Publishing, 2020). A good goal is to drink often throughout the day (Harvard Health Publishing, 2020). Try to limit sugary drinks, caffeine, and alcohol because these can affect hydration(Cleveland Clinic, 2020; Mayo Clinic, 2020; Harvard Health Publishing, 2020).
Reading a Nutrition Label
What is nutritional value?
Health Benefits of Common Foods
Check out these other resources
https://www.myplate.gov/myplate-kitchen
https://www.myplate.gov/myplate-plan
References
American Heart Association. (2018). How Can I Eat More Nutrient-Dense Foods?. Retrieved April 17, 2021 from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-can-i-eat-more-nutrient-dense-foods
Cleveland Clinic. (2020, August 6). How much water do you need daily?. Retrieved April 18, 2021 from
https://health.clevelandclinic.org/how-much-water-do-you-need-daily/
Food and Drug Administration. (2020). How to Understand and Use the Nutrition Facts Label. Retrieved April 17, 2021 from https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
Food and Drug Administration. (2020). Sample Label for Frozen Lasagna [Digital Image]. Retrieved April 17, 2021 from https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
Harvard Health Publishing. (2020). How much water should you drink?. Retrieved April 18, 2021 from https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
Nguyen, M. (2019). Canada Food Guide [Digital Image]. My Healthy Dish. Retrieved April 8, 2021 from https://myhealthydish.com/gluten-free/canada-food-guide-plate/
Mayo Clinic (2020, October 14). Water: How much should you drink every day?. Retrieved April 18, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=So%20how%20much%20fluid%20does,fluids%20a%20day%20for%20women
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