+

Fabulous

Fluids!

By: Heidi Kerman

+ Role of H2O

+What is a common symptom of dehydration?A) weight loss

B) increased sweating

C) headache

D) dry skin

+ …Headache!

3 out of 4 Americans

don't drink enough

water, and it is a

major cause of

headaches.

+Why Choose Water?

Completely quenches thirst

No calories!• Be careful of Vitamin water with added sugar

Inexpensive

Accessible• re usable water bottle + bubbler

+True or False???

Drinking water before a meal will cause you to eat less at the meal?

+

Drinking water before a meal has no effect on calories consumed during the meal.

But…Two main benefits of water1.Best thirst quencher 2.No additional calories

+ Soup is Super!Drinkable Food

Water content in soup has been shown to increase fullness

Satisfying visual cue

Hearty not Heavy or salty

Ex) low sodium broth soup versus cream based

Result=consume less calories!

+ Hungry or Thirsty?

Thirst can be confused with hunger1.Both occur at the same time

around meal times2.Urge to put something in the

mouth

+Solution…

Test Thirst First!Listen to your bodyPrevents uneccessary munching

+Water Content of Foodmore satiating then in a beverage

+Drinking our Calories

Do not always consider beverage calories…

High Sugar - soda, lemonade, sports drinks, smoothies

Less thirst quenchingEnergy dense

+

16 oz w/o whippedCream= 360 calories

+ Calories Quickly Add up!

145 cal. 240 cal 385 cal Growth of Portion Sizes 12 oz 20 0z 32 0z

+A real Portion…WOW!

+Other Beverages

Diet Drinks- less calories, but still don’t quench thirst as well

Coffee/Tea- low in calories

+Beverages that curb Hunger1. Milk or Soy milk- protein promotes

satiety

2. Vegetable Juice- studies show less food intake after consumption

+Low Calorie Drink Ideas

Spritzer- half juice + half seltzer

Crystal Light Packets

½ lemonade ½ unsweetened ice tea

Dilute Juice

Seltzer water

+Homemade Iced Tea

Place 2 tea bags + 1 ½ tbsp of sugar in cold water.

Let sit for 20 minutes remove tea bags add iceEnjoy!

+

YES!Alcohol adds calories

Do we account for them?

Contains no nutrients

Stimulates the appetite

Does not cause satiety

Social drinking = social eating

Does it affect how much we eat?

+Alcohol and weight Gainbeer or pizza you eat with beer cause weight gain?

Combination of both!

Hinders fat metabolism= more fat storage

essentially stored as fat

Alcohol is considered a toxin therefore

the body deals with it first and puts food

metabolism on hold.

+ Calories in Drinks

Shapiro, HM. Picture Perfect Weight Loss 30 Day Plan

Does this satisfy?

Or this?!

+Don’t Fret- moderation is key!

Alcohol can still be enjoyed in moderation

Drink low energy dense beverages

Be aware of stimulated appetite when drinking

Remember to adjust for extra calories

Drinking with meals is preferable as it may not lead to additional eating.