<ul><li>Fabulous </li></ul><ul><li>Fluids! </li></ul>By: Heidi Kerman
Role of H 2 O
What is a common symptom of dehydration? <ul><li>A) weight loss </li></ul><ul><li>B) increased sweating </li></ul><ul><li>...
… Headache! <ul><li>3 out of 4 Americans </li></ul><ul><li>don't drink enough  </li></ul><ul><li>water, and it is a  </li>...
Why Choose Water? <ul><li>Completely quenches thirst </li></ul><ul><li>No calories! </li></ul><ul><ul><ul><li>Be careful o...
True or False??? <ul><li>Drinking water before a meal will cause you to eat less at the meal? </li></ul>
<ul><li>Drinking water before a meal has no effect on calories  consumed  during the meal. </li></ul><ul><li>But… </li></u...
Soup is Super! <ul><li>Drinkable Food </li></ul><ul><li>Water content in soup has been shown to increase fullness </li></u...
Hungry or Thirsty? <ul><li>Thirst can be confused with hunger </li></ul><ul><ul><li>Both occur at the  same time  around m...
Solution… <ul><li>T est  T hirst  F irst! </li></ul><ul><ul><ul><li>Listen to your body </li></ul></ul></ul><ul><ul><ul><l...
Water Content of Food more satiating then in a beverage
Drinking our Calories <ul><li>Do not always consider beverage calories… </li></ul><ul><li>High Sugar  -  soda, lemonade, s...
16 oz w/o whipped Cream=  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 <ul><li>Diet Drinks- less calories, but still don’t quench thirst as well </li></ul><ul><li>Coffee/Tea- lo...
Beverages that curb Hunger <ul><li>Milk or Soy milk -  protein promotes satiety </li></ul><ul><li>Vegetable Juice -  studi...
Low Calorie Drink Ideas <ul><li>Spritzer- half juice + half seltzer </li></ul><ul><li>Crystal Light Packets </li></ul><ul>...
Homemade Iced Tea <ul><ul><ul><li>Place 2 tea bags + 1 ½ tbsp of sugar in cold water.  </li></ul></ul></ul><ul><ul><ul><li...
<ul><li>YES! </li></ul><ul><li>Alcohol   adds calories </li></ul><ul><ul><li>Do we account for them? </li></ul></ul><ul><l...
Alcohol and weight Gain beer or pizza you eat with beer cause weight gain? <ul><li>Combination of both! </li></ul><ul><li>...
Calories in Drinks
Shapiro, HM.  Picture Perfect Weight Loss 30 Day Plan Does this satisfy?
Or this?!
Don’t Fret-   moderation is key! <ul><li>Alcohol can still be enjoyed in moderation </li></ul><ul><li>Drink low energy den...
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Fluids

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  • Studies show that when given a portion that appears bigger from volume participants felt more satiated. Ex)took exactly same ingred and put them in a blender for different amounts of time which created more air the longer blended. When given to participants in three sizes ½ glass, ¾ glass and full glass the larger volume given the less eaten at the following lunch meal…despite the fact that the calories were the same in all three smoothies
  • Starting with chew toys as a baby we learn to put things in our mouth!
  • Portions have literally blown up…but we don’t want this to affect our weight! Have to make a serious effort to choose the smaller portion..now they make mini sized cans of many beverages to show people what a portion actually looks like
  • Juice is not ideal because it contains a lot more calories then the whole fruit and none of the fiber and some nutrients Although it is still nutritious and not a bad choice, it is not as satiating as the whole fruit As we saw with the water content in F/V…80=95% water you can satisfy thirst as well as hunger w/ F/V!
  • Fluids

    1. 1. <ul><li>Fabulous </li></ul><ul><li>Fluids! </li></ul>By: Heidi Kerman
    2. 2. Role of H 2 O
    3. 3. What is a common symptom of dehydration? <ul><li>A) weight loss </li></ul><ul><li>B) increased sweating </li></ul><ul><li>C) headache </li></ul><ul><li>D) dry skin </li></ul>
    4. 4. … Headache! <ul><li>3 out of 4 Americans </li></ul><ul><li>don't drink enough </li></ul><ul><li>water, and it is a </li></ul><ul><li>major cause of </li></ul><ul><li>headaches. </li></ul>
    5. 5. Why Choose Water? <ul><li>Completely quenches thirst </li></ul><ul><li>No calories! </li></ul><ul><ul><ul><li>Be careful of Vitamin water with added sugar </li></ul></ul></ul><ul><li>Inexpensive </li></ul><ul><li>Accessible </li></ul><ul><ul><ul><li>re usable water bottle + bubbler </li></ul></ul></ul>
    6. 6. True or False??? <ul><li>Drinking water before a meal will cause you to eat less at the meal? </li></ul>
    7. 7. <ul><li>Drinking water before a meal has no effect on calories consumed during the meal. </li></ul><ul><li>But… </li></ul><ul><ul><li>Two main benefits of water </li></ul></ul><ul><ul><li>Best thirst quencher </li></ul></ul><ul><ul><li>No additional calories </li></ul></ul>
    8. 8. Soup is Super! <ul><li>Drinkable Food </li></ul><ul><li>Water content in soup has been shown to increase fullness </li></ul><ul><li>Satisfying visual cue </li></ul><ul><li>H earty not H eavy or salty </li></ul><ul><ul><li>Ex) low sodium broth soup versus cream based </li></ul></ul>Result = consume less calories!
    9. 9. Hungry or Thirsty? <ul><li>Thirst can be confused with hunger </li></ul><ul><ul><li>Both occur at the same time around meal times </li></ul></ul><ul><ul><li>Urge to put something in the mouth </li></ul></ul>
    10. 10. Solution… <ul><li>T est T hirst F irst! </li></ul><ul><ul><ul><li>Listen to your body </li></ul></ul></ul><ul><ul><ul><li>Prevents uneccessary munching </li></ul></ul></ul>
    11. 11. Water Content of Food more satiating then in a beverage
    12. 12. Drinking our Calories <ul><li>Do not always consider beverage calories… </li></ul><ul><li>High Sugar - soda, lemonade, sports drinks, smoothies </li></ul><ul><ul><ul><ul><li>Less thirst quenching </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Energy dense </li></ul></ul></ul></ul>
    13. 13. 16 oz w/o whipped Cream= 360 calories
    14. 14. Calories Quickly Add up! 145 cal. 240 cal 385 cal Growth of Portion Sizes 12 oz 20 0z 32 0z
    15. 15. A real Portion…WOW!
    16. 16. Other Beverages <ul><li>Diet Drinks- less calories, but still don’t quench thirst as well </li></ul><ul><li>Coffee/Tea- low in calories </li></ul>
    17. 17. Beverages that curb Hunger <ul><li>Milk or Soy milk - protein promotes satiety </li></ul><ul><li>Vegetable Juice - studies show less food intake after consumption </li></ul>
    18. 18. Low Calorie Drink Ideas <ul><li>Spritzer- half juice + half seltzer </li></ul><ul><li>Crystal Light Packets </li></ul><ul><li>½ lemonade ½ unsweetened ice tea </li></ul><ul><li>Dilute Juice </li></ul><ul><li>Seltzer water </li></ul>
    19. 19. Homemade Iced Tea <ul><ul><ul><li>Place 2 tea bags + 1 ½ tbsp of sugar in cold water. </li></ul></ul></ul><ul><ul><ul><li>Let sit for 20 minutes </li></ul></ul></ul><ul><ul><ul><li>remove tea bags </li></ul></ul></ul><ul><ul><ul><li>add ice </li></ul></ul></ul><ul><ul><ul><li>Enjoy! </li></ul></ul></ul>
    20. 20. <ul><li>YES! </li></ul><ul><li>Alcohol adds calories </li></ul><ul><ul><li>Do we account for them? </li></ul></ul><ul><li>Contains no nutrients </li></ul><ul><li>Stimulates the appetite </li></ul><ul><li>Does not cause satiety </li></ul><ul><li>Social drinking = social eating </li></ul>Does it affect how much we eat?
    21. 21. Alcohol and weight Gain beer or pizza you eat with beer cause weight gain? <ul><li>Combination of both! </li></ul><ul><li>Hinders fat metabolism= more fat storage </li></ul><ul><li>essentially stored as fat </li></ul><ul><li>Alcohol is considered a toxin therefore </li></ul><ul><li>the body deals with it first and puts food </li></ul><ul><li>metabolism on hold. </li></ul>
    22. 22. Calories in Drinks
    23. 23. Shapiro, HM. Picture Perfect Weight Loss 30 Day Plan Does this satisfy?
    24. 24. Or this?!
    25. 25. Don’t Fret- moderation is key! <ul><li>Alcohol can still be enjoyed in moderation </li></ul><ul><li>Drink low energy dense beverages </li></ul><ul><li>Be aware of stimulated appetite when drinking </li></ul><ul><li>Remember to adjust for extra calories </li></ul><ul><li>Drinking with meals is preferable as it may not lead to additional eating. </li></ul>
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