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Nutrition Week 2017 #RethinkYourDrink

The theme for Nutrition Week 2017 is # Rethinkyourdrink – choose water! Sounds so simple, so easy. It is. Water is a crucial part of overall health and most people don’t get in enough on a daily basis. Instead, everyone is opting for ice teas, carbonated drinks, alcohol or warm delights like tea and coffee.

The concept for this years theme is to make you more aware of what you are actually drinking. So not to scare you off, but I have listed a couple of facts that might make you #Rethinkyourdrink now!

The number of teaspoons of sugar in 500ml of:

  • Carbonated drinks – 15 teaspoons (58.8g)
  • Energy drinks – 14 teaspoons (56g)
  • Fruit juice – 13 teaspoons (53.8g)
  • Sweetened flavoured milk drinks – 10 teaspoons (41.8g)
  • Sweetened ice tea – 9 teaspoons (37.8g)
  • Sports drinks – 7 teaspoons (27.1g)
  • Flavoured water – 6 teaspoons (24g)

The high sugar content is something to fear. Studies have shown that adults who drink two or more sugary drinks a day increased the risk of developing diabetes by at least 24%.

5 Tips to increase water intake:

  1. Always keep a water bottle with you
  2. Drink a glass of water before you brush your teeth in the morning and evening
  3. Create habits, for example, drink a glass of water with every meal
  4. Flavour your water with mint, lemon, rosemary, strawberries or cucumber
  5. Set reminders on your phone to drink water every 2 hours throughout the day

Equip yourself with knowledge. Read food labels to identify the amount of sugar in your drinks. Look for various forms of added sugars like brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar and sucrose.

A good goal heading into the Summer months: #Rethinkyourdrink and remember that water is a scarce resource, be careful not to waste.

 

Are You Ready For 2017?

Here are some great tips to start this year off with a BANG!

Eat Veggies at Every Meal

If you only eat veggies at dinner time, this tip is for you! Include veggies at every meal, even breakfast. Try spinach or cucumber in your smoothies and instead of snacking on processed foods like crackers, biscuits etc go for carrot or celery sticks to satisfy crunchy, salty cravings.

Include Protein, Fibre, and Healthy Fats at Every Meal

This is key to a balanced meal to help you feel full and satisfied and to stabilize blood sugar levels. Choose lean proteins (fish, chicken, eggs) and whole grains (rye bread, sweet potato, butternut) and legumes (beans, peas, lentils) for fibre and avocado, nuts, seeds, and olive oil for healthy fats.

Have a Salad as a Meal Everyday

Whether it’s a quinoa and black bean mason jar salad for lunch or a roasted butternut squash and kale salad for dinner, eating a salad for one meal not only helps you get your share of fibre and veggies, but since it’s low in calories, it’ll help you lose or maintain weight.

Make Lunch Your Biggest Meal

Consuming more calories midday than at breakfast or dinner ensures you have enough time to burn all those calories. Make sure you choice lean protein, high fibre, wholegrains and healthy fats.

Listen to your belly

Instead of putting the fork down when your plate is empty, eat slowly, and pay close attention to how your belly feels so you can stop eating when you’re satisfied but not stuffed.

Quit the Sugars!

Avoid the obvious culprits such as sweets, desserts, and cold drink, and also avoid processed foods, as these contain loads of hidden sugars. When sweet cravings strike, go for fresh or dried fruit or have a look at our healthy dessert recipes.

Be Consistent About Meal Planning

Choose one day a week where you can devote a few hours to plan, shop, and prep meals and snacks for the week. You’ll not only save time and money, but you’re more likely to stay on the healthy path once you have that intention set for the week.

Deprivation can cause you to binge

Denying yourself the bites you crave can backfire, causing you to feel deprived, resulting in binging and feeling depressed. So make a point to keep yourself happy and your cravings satisfied by allowing a small treat every so often, such as a square of dark chocolate or try our sugar free desserts and healthy snack alternatives.

You can do it!