Healthy Nutrition and Hydration
Nutrition
Eat consistently and choose what makes you feel good.
Balance is critical, so don’t eliminate food groups unless told by a doctor. Even treats are part of a healthy diet because they increase satisfaction.
Key food groups and common examples:
Protein – meat, dairy, beans, nuts
Fiber – Whole grains, apples
Calcium – Milk, yogurt, fortified juice
Different colored fruits & vegetables
Be mindful of hunger cues before, during, and after you eat. Are you hungry now? Are you full?
Hydration
Drink consistently throughout the day and watch for signs that you’re thirsty. If you think you are, you likely really need a drink.
According to the Mayo Clinic, women should drink 12 cups a day.
Some healthy forms of hydration include water, seltzer, tea, and sports drinks when needed.
References
Mayo Clinic Staff. (n.d.). Water: How much should you drink every day? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
Salge Blake, J., Munoz, K.D., & Volpe, S. (2020). Nutrition: From Science to You (4th ed.). Pearson.