Prime Time - Jane Fonda [51]
Both vitamin and mineral supplements (with the exception of calcium) should be taken with meals. This way they are absorbed into the system more efficiently and are digested more easily.
Water
Water is the largest single constituent of the human body and makes up two-thirds of our body weight. It is required for almost every function, from digestion to regulating our temperature to transporting nutrients to removing bodily wastes. It’s good for mental function, aerobic power, endurance, physical work capacity, the heart, and the bowels. Many older men and women complain about constipation; much of the time, it’s because they don’t drink enough water. Too little water may also increase the risk of painful kidney stones.
Drink plenty of fluids. The National Academy of Sciences’ most recent report stated that most adults naturally, based on thirst, consume enough fluid from a combination of foods, such as fruits, vegetables, and grains (from which we get about one-third of our water), and beverages, so most people don’t need to focus on a particular amount. Though the scientists made no specific water recommendation, they concluded that the elderly may experience a diminished sense of thirst. Their recommendations for an adequate daily intake is nine cups for women over fifty and thirteen cups for men; this refers to total beverages, including water, milk, juice, coffee, and tea.
While drinking water may or may not curb the appetite, it’s good for you! And there is plenty of evidence that eating water-containing foods, such as fruits, vegetables, and soups (low-calorie and broth-based, of course), will curb your appetite, reducing what you eat at meals, and thus your overall calorie intake. So, if you’re trying to lose weight, eat a piece of fruit—for instance, an apple or some berries—or a salad or broth-based veggie soup before a meal to curb your appetite. Or turn your meals into soups or salads by adding veggies or broth. You’ll feel full with fewer calories, and studies show that it may save you from eating 100 excess calories—and that could keep you from gaining several pounds in one year.
We need to learn to eat smaller meals and snack only when necessary. Our blood sugar tends to drop at certain times of the day. To avoid grabbing the nearest cookie or doughnut to satisfy our craving and keep us from feeling dizzy, we should always eat a balanced breakfast and lunch, each composed of, ideally, about one-fourth to one-third of our day’s caloric needs. Also, be prepared to have midmorning and afternoon snacks on hand, such as red grapes, an apple, a low-fat piece of string cheese, yogurt, some unsalted nuts, or raisins. Apples vary greatly in flavor, so try different ones until you find varieties whose flavors appeal to you. I’m partial to the Honeycrisp, Stayman, Gala, and Fuji varieties. Foods grown locally and in season, picked at peak ripeness, have more flavor and nutrition, making them more enjoyable and healthier. Choosing them also means you’re using fewer natural resources, and helping to save the environment.
When I’m away from home, I carry tasty and filling snack foods with me. The natural sugar in the fruits and proteins will raise my blood sugar level, appease my hunger the natural way, and give me energy without the high jolt of refined sugar and the precipitous drop that follows.
When to Eat
It’s a good idea to distribute your meals, calories, and nutrients evenly through the day. This way, you fuel your body in a way that improves your nutrient absorption (particularly protein) and your concentration; stabilizes your blood sugar, your mood, and your energy; and reduces cravings. For most people, that means: Don’t skip breakfast! Studies show that people who eat more food earlier in the day end up consuming fewer overall calories, and vice versa; people who eat more of their food later in the day tend to consume more overall calories, which may explain why people who skip breakfast are often fatter, according to the studies. As a bonus, people who eat breakfast take in more