Nutritional Advice – Medisignal Newsletter – Volume 1 – Issue 2
March – Nutrition Month
On the occasion of Nutrition Month 2013, the team of dietitians at Medisys is pleased to provide you with some nutritional tips! On the menu: health information, lunch ideas and a healthy, easy-to-make recipe.
How much is too much coffee?
While small doses may increase alertness and ability to concentrate, research has linked excessive caffeine intake to insomnia, headaches, and in some cases, cardiovascular, gastrointestinal and bone health issues. Limit your caffeine intake to 400 mg per day (one cup (250ml) of brewed coffee has 175 mg of caffeine, and a cup of regular green tea has 30 mg). Beware of take-out coffees that have higher concentrations of caffeine and larger portions, as well as energy drinks, cola beverages and chocolate. Feeling tired? Drink water for a refreshing, natural alternative.
True or False: You need to drink 8 glasses of water per day.
False. Similar to energy requirements, the exact amount of water you need will vary daily and will depend on gender, age, physical size and how active you are, as well as environmental factors like heat and humidity. Water is important to help maintain body temperature, digestion, absorption and transport of nutrients, as well as eliminate toxins and other waste from the body; the average person can lose as much as 2.5 litres of water through processes of breathing, sweating and elimination. Do not wait to feel thirsty before drinking water; you may already be dehydrated. Aside from thirst, symptoms of dehydration can be as mild and subtle as fatigue or a headache.
To replace those losses, it is recommended to aim for an average daily fluid intake of at least 3 L (12 cups) for healthy men and 2.2 L (9 cups) for healthy women. While drinking water is your best fluid choice to satisfy thirst, keep energized and avoid dehydration, fluids can also be found in other beverages and foods. Keep hydrated by drinking plain water (tap or bottled) with other beverages like milk, coffee or tea throughout the day.
Tips to stay hydrated:
- Keep a 1 L reusable bottle of water on your desk and challenge yourself to finish it by the end of the day, every day.
- Add lemon or ice to change the flavour.
- Drink a glass of water 30 minutes before and with each meal, tip that will also help curb appetite.
- Pair every standard drink of alcohol with a glass of water.
- Drink more water with physical activity, and when it is hot and humid.
Ideas for healthy lunches
At lunch, aim for 4/4! A balanced meal should contain one food from each of the four groups of Canada’s Food Guide(fruits and vegetables, milk and alternatives, grain products and meat and alternatives). Vary your foods and avoid fatty foods which are slow to digest.
To get the maximum benefits from your lunch, choose:
- Whole grain cereal products
- Low-fat dairy products
- At least one dark green and/or orange vegetable and a fruit
- Lean Meat and Alternatives
Examples of lunches:
- ChickenTortilla (chicken,low-fat cheese and apple sauce) served with vegetables.Complete with a soy pudding and an apple.
- Mixed salad with boiled egg, mixed vegetables with a small handful of walnuts, ½ apple and some cheese cubes. Complete with whole grain crackers, melon and a homemade muffin.
- Leftovers: sautéed vegetables, wild rice and salmon fillet. Complete with a yogurt, some strawberries and a handful of cereal.
- Seasoned tuna served with raw veggies and whole wheat pita bread. Complete with a Greek yogurt, apple sauce and a low sodium vegetable juice.
- Leftovers: whole wheat pasta with meat sauce and a green salad. Complete with soy milk and a pear.
We hope that this advice will help you enjoy the pleasure of eating well!
Cheers to your health,
The Medisys Team
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