MyPlate

What is MyPlate: This is a graphic that aims to help anyone, especially younger children to build a meal that contains the proper amounts of certain foods.  The plate is meant to be a 9” in diameter plate.  This is important because if people are using plates that are too large, the ratio of foods can get skewed.

Components of MyPlate: MyPlate contains 5 different groups (ask the kids to give examples of something you could eat in each group)

Vegetables—The largest group. Make sure you are eating from the rainbow including a lot of colors (don’t forget white!)  The more colors that you eat, the more nutrients you will get.

Fruit- It may not seem like the easiest thing to eat at a meal like dinner, but fruit is naturally sweet and it can be delicious mixed into vegetables.

Whole Grains- Make sure starchy sides you have with dinner like pasta and rice are whole grain varieties.  Try grains you never have like quinoa, bulgur and couscous.

Lean Protein- This one is important because it is usually the one that people make too big.  We think that meat has to be the biggest part of our meal, but that actually is not the case.  Keep your meat serving the size of a deck of cards.

Low-fat dairy- Whether it is a glass of low-fat milk on the side of any meal, some low-fat yogurt with fruit as your after dinner dessert, or a piece of low-fat cheese in your sandwich, dairy gives you calcium which you need for strong bones.

Helpful Hydration

Now that the weather is warm, proper hydration during athletic activity is even more important.  The average person without performing any physical activity loses 2-3 liters of fluid a day, whereas an athlete can lose up to 4-5 liters if they are training.  The body also needs proper electrolyte balance.  Electrolytes are compounds like sodium and potassium that are also lost during athletic activity in perspiration.  They are the reason why sweat is salty.  Electrolytes help with body functions such as heart rate, so it is important to make sure that you replenish them along with fluids while participating in athletic activity.

On a daily basis without physical activity you should be consuming 16 cups of water a day according to national standards.  This does not all have to come from drinking liquids, it also takes into account the liquids you consume in foods.  However an athlete drink up!  You could need up to 7 liters more fluid than the average sedentary person if they are training in hot and humid temperatures.

Here are some helpful tips for maintaining proper fluid and electrolyte balance during a summer workout!

·      

According to the American College of Sports Medicine, athletes should ingest 16oz of fluid in the 2 hours leading up to exercise.  If exercising in hot and humid temperatures, add another 8-16oz.

·     

As odd as it sounds, athletes should always be checking the color of their urine.  It should be light in color indicating the right amount of fluid and electrolytes.  If it is clear, get more electrolytes from gels or sports drinks like Gatorade.  If it is too dark, you need to drink more water.

·      

While exercising, athletes should be drinking 1 cup of fluid for every 15 minutes of exercise, which works out to 3-4 cups per hour.  If you don’t receive a break every 15 minutes, drinking more during longer rest intervals is still beneficial.

·      

Next time you are going to exercise in the heat, weight yourself before and after.  Athletes should ingest 2 cups of water for every pound they lost.  So if you went from 125 pounds to 122, you should consume 6 cups of fluid (2 cups x 3lbs).

·      

Be smart with your beverages.  If you are only working out for an hour or less, good old water is perfect for rehydrating.  After you reach the over an hour mark, that is when you need to start considering other beverages.  Try to stay away from sugary beverages like juices and sodas because they will give you stomach issues during and post exercise.  Electrolyte enriched beverages such as Gatorades and Accelerades are better for digestion and replenishing fluid and electrolytes.

Improper hydration can lead to many physiological issues such as headaches, dizziness, stomach problems, irregular heart beats and in extreme cases it can cause loss of consciousness and severe cardiac issues.  So please remember to hydrate properly this summer so you can get the most out of whatever athletic activity you are pursuing!