Water | Northern Arizona University

[Pages:11]Water

? Make sure to HYDRATE!

? Dehydration headaches, tiredness and irritability

? Drink water BEFORE you get thirsty

? Limit Sugar! The American Heart Association recommends:

? Women 24 grams of sugar a day Men 36 grams of sugar a day

? One Starbucks Grande Pumpkin Spice Latte has 49 grams of sugar! ? Ask for ? the amount of syrup ? Get black coffee and sweeten on your own

EAT A RAINBOW of Fruits and Vegetables

? Different colors = Different nutrients ? Make sure to eat RED, YELLOW/ORANGE, BLUE/PURPLE,

GREEN, and WHITE Fruits and veggies regularly to get the different nutrients that your body needs. ? Aim for 5 servings a day 1 serving = the size of your fist

Fruit

? Carry a piece of fruit (fresh or dried) for a quick snack between classes

? Add sliced apples, bananas, fresh or frozen berries to your oatmeal or cereal

? Apples and bananas go great with peanut butter, great extra protein

? Fresh fruit with a drizzle of honey and pinch of cinnamon is a yummy dessert

? Is your fruit going to go bad soon? Pop it in the freezer to enjoy later

Veggies

? Add some veggies to your eggs for a healthier breakfast or quick dinner

? Add veggies to your smoothie spinach, kale, avocado, cucumber, carrots...

? Steam or saut? some veggies and serve over brown rice or quinoa

? Broccoli, onions, mushrooms, and peas are all excellent added to ramen

? Toss a sweet potato into your oven whenever you turn it on 45 minutes at 400?

Protein

? Keeps your energy level steady for a prolonged amount of time

? Nuts, seeds, and hardboiled eggs are all great snacks to carry with you

? Try to get some of your protein from beans, nuts, seeds, and fish

? Toss an egg in your soup for more protein and creaminess ? One serving of meat is about the size of a deck of cards

Grains

? Go for WHOLE grains Whole Wheat, Whole grain, brown rice, quinoa, barley...

? Gives you energy that you can use right away ? 5 servings/day 1 serving grains = 1 slice bread, ? flour

tortilla, ? cup of oatmeal ? Quinoa takes 15 minutes to cook and is loaded with protein ? White flour acts like sugar in the body a short burst of

energy followed by a crash

Resources

? NAU Health promotion

? Room 1509 on the 1st floor of the HLC

? nau.edu/healthpromotion ? ? healthy eating tips ? EatClean ? Easy to follow cooking videos of healthy recipes

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