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Daily Response

Daily Response. Week of 10/6 – 10/10 MONDAY Has there been anything that we have learned about foods that has made you think about what you eat? Be specific. Rethink Your Drink. What is your favorite healthy drink?. What is your favorite d rink that is not necessarily healthy?.

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Daily Response

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  1. Daily Response Week of 10/6 – 10/10 MONDAY Has there been anything that we have learned about foods that has made you think about what you eat? Be specific.

  2. Rethink Your Drink

  3. What is your favorite healthy drink? What is your favorite drink that is not necessarily healthy?

  4. Hydration: Providing the body with adequate and sufficient fluids to function appropriately The body can’t survive for more than 2-3 days without fluids. Water: 60-70% of total body weight is water Helps dispose of waste in the body Protects organs and joints Maintains body temperature regulation Why Are Water and Hydration Important?

  5. Dehydration • Dehydration- loss of fluids. Can happen at any time, not just during physical activity. Fluids are lost daily in urine and sweat and with breathing. • Signs of Dehydration: Thirst, urine color (dark yellow), headache, fatigue, dizziness, lack of concentration, difficulty breathing. • Physical Activity: Consume fluids before, during, and after activity. Higher intensity, longer duration, and temperature (hot or extreme cold) cause additional fluid losses. **Even mild dehydration can significantly affect performance!**

  6. Drink water at each meal Add a fun straw Carry a water bottle Add lemon/lime or pieces of fruits to water Dilute 100% fruit juice: ¼ cup juice + ¾ cup water Tips For Drinking More Water Water is the BEST way to stay hydrated… Here are ways to drink more: Tap or Bottled? • Tap water may provide fluoride (helps reduce cavity), but bottled water usually does not • But BOTH help meet fluid needs!

  7. Where Else Can We Get Water? Water does not come only from drinking plain water… • Milk, 100% juice, teas, sparkling water, seltzer water • Fresh, raw fruits and vegetables • Example: melons, citrus fruits, strawberries, and cucumbers • Broth-based soups

  8. Physical Activity & Fluid Needs • Water is sufficient for physical activity lasting under 60-90 minutes • Intense physical activity (football, basketball, soccer, etc.) may require certain nutrients to be replenished • Carbohydrate • Protein • Fluids • Electrolytes

  9. Water vs. Sports Drinks • Water is the best form of hydration prior to an sports event • If the event lasts longer than 1 hour, you might use sports drinks to replace electrolytes • -Mix ½ sports drink with ½ water if the sugar content upsets your stomach • If sports drinks are unavailable, drink water and have a salty snack like pretzels

  10. Comparing Milks

  11. Portion Distortion! 266 Calories (20 oz.) That’s an increase of 178 calories! 150 Calories (12 oz.) • A portion is how much you eat or drink at one time • The larger the portion, the more calories • Your portion size might be very different from the Serving Size on the Nutrition Facts label ** Remember… ** Having a larger portion sometimes is NOT “bad.” Make sure that there is an overall balance of calories and lots of healthy nutrients each day! 88 Calories (6.5 oz.)

  12. BAGEL 20 Years Ago Today 140 calories 3-inch diameter How many calories are in this bagel?

  13. BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories

  14. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to rake leaves in order to burn theextra 210 calories?* *Based on 130-pound person

  15. Calories In = Calories Out If you rake the leaves for 50 minutes you will burn the extra 210 calories.* *Based on 130-pound person

  16. CHEESEBURGER Today 20 Years Ago 333 calories How many calories are in today’s cheeseburger?

  17. CHEESEBURGER Today 20 Years Ago 333 calories 590 calories Calorie Difference: 257 calories

  18. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn theextra 257 calories?* *Based on 130-pound person

  19. Calories In = Calories Out If you lift weights for1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 130-pound person

  20. COFFEE 20 Years Ago Coffee(with whole milk and sugar) Today Mocha Coffee(with steamed whole milk & mocha syrup) 45 calories 8 ounces How many calories are in today's coffee?

  21. COFFEE 20 Years Ago Coffee(with whole milk and sugar) Today Mocha Coffee(with steamed whole milk & mocha syrup) 45 calories 8 ounces 350 calories 16 ounces Calorie Difference: 305 calories

  22. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to walk in order to burn those extra 305 calories?* *Based on 130-pound person

  23. Calories In = Calories Out If you walk 1 hour and 20 minutes, you will burn approximately305 calories.* *Based on 130-pound person

  24. How MuchSugar? 27 grams x 2.5 servings = 67.5 grams 1 teaspoon of sugar = 4 grams 16.9 teaspoons of sugar 67.5 ÷ 4 =

  25. Activity

  26. Rethink Your Drink Remember…. • Staying hydrated is important everyday for everyone • Dehydration can have bad consequences for health • Watch portion sizes and keep in mind that when calorie intake is higher than calorie output, weight gain results • Drinks with added sugar are not “BAD” – they can be incorporated into a healthy diet when there is appropriate balance • Rethink what you drink! Ask yourself, “How will it impact my health and overall diet?” • Think about added sugar & cavities, calcium & bone health, etc. • What are the best choices?

  27. Questions?

  28. Project Sponsors • USDA project funded through the Supplemental Nutrition Assistance Program (SNAP) • School District of Philadelphia • Department of Nutrition Sciences, Drexel University

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