Health & Nutrition Health and Nutrition - February 2018.edcoan.ir | Page 45

IS WATER THE BEST
EXERCISE DRINK?
I
f you exercise for 45 minutes or less, water is the best
fluid to keep you hydrated.
Sports drinks contain carbohydrates for energy and
electrolytes, such as sodium and potassium, which are
lost through perspiration. But unless you’re engaged
in prolonged exercise, like a long-distance run, a
sports drink usually isn’t necessary, according to most
doctors and athletic trainers. Don’t drink alcohol or
caffeinated beverages before or during your workout,
as they increase the rate of dehydration.
SLOW DOWN,
EAT LESS
R
esearch shows that eating at
a slower pace can reduce the
calories consumed in a meal. It
may also increase your satisfaction
with the food you consume. Slow
down your eating by:
n Having respect for the meal
– Find a place to sit without
distractions such as a television,
radio or reading material. Take
a moment to calm yourself and
notice the food you are about
to eat.
n Pre-dishing food – Dish up a
modest portion of food away
from the dinner table and leave
serving plates and bowls off
the dinner table. This makes it
harder to reach for seconds and
provides a built-in pause to ask
yourself if you’re truly hungry.
n Taking little bites and breaks
– Keep the amount of food on
your spoon or fork modest.
After a couple of bites, put your
utensil down or pause to take a
sip of water or pat your lips with
a napkin before resuming with
additional bites or servings.
n Eating crunchy – Crunchy or
chewy food items such as raw
vegetables, nuts, some fruits
and hearty, whole-grain breads
take an above-average amount
of chewing before swallowing.
n Taking time to savour –
Appreciate the tastes and
textures of food as you eat. Let
savoury aftertastes linger and
play out before taking your
next bite.
n Using gadgets – A number of
smartphone apps and other
gadgets may help you slow the
pace of your eating. Even short-
term use of a timer can give you
enough insight into your habits
to make a change.