NSMC Nutrition Counseling, July 2019

NSMC Nutrition Counseling July 2019 Meet Nutritionist ​Ann Manzi, M.S., R.D., L.D.N.

​Hydrate, Hydrate, Hydrate!

During summer we tend to drink more water than in winter, but we should pay attention to our hydration throughout the year. Water makes up 3/4 of our body weight, so it's important to stay hydrated.

Dehydration occurs when your body loses more water than you take in; we lose water through sweat, moisture (due to dry air in winter) and through various body functions.

Ann's strong background in both dietetics and nutrition has shaped her belief that food can enhance peoples' lives. She helps patients achieve long-term health through nutrition counseling. Ann loves the opportunity of working with patients from other countries and their various cultural backgrounds.

Thirst Lags Behind Dehydration Feeling thirsty is not the first sign of dehydration. By the time you feel parched, your body has already lost lost two cups of water.

The first symptom of dehydration is actually feeling tired. Children and older adults are at higher risk for dehydration, due to less sensitive thirst sensors. This lack of fluid can result in confusion, headaches and, in severe cases, the ability to function physically, kidney problems, seizures and low blood volume.

Outpatient Appointments We create complete nutrition assessments and personalized nutrition plans for our patients in one-on-one counseling sessions.

Call for an appointment 978.573.4444 or em ail . Learn more here >

Your Fluid Guide Fulfill your daily fluid needs According to the U.S. Reference Dietary Intake (DRI), your fluid needs depend on your gender, size and

activity level. Men generally need 125 ounces of fluid per day, while women only need 91 ounces per day.

The best way to gauge your fluid status is to monitor the color and amount of your urine. Clear and plentiful = well hydrated while darker color and scant = dehydrated.

Limit soda and sugar-sweetened drinks We get more than 1/3 of added sugars (versus those naturally found in foods) from soda, sports drinks, sweetened teas and fruit drinks. Sports drinks are really only needed by athletes engaged in moderate to high intensity exercise that lasts an hour or longer.

You are better served by drinking plain water and eating a piece of fruit.

Consume milk and daily alternatives each day Milk is 90% water by weight and a great source of calcium, vitamin D, riboflavin and protein. Fortified nondairy alternatives are available for individuals with lactose intolerance and dairy allergies.

Enjoy liquids in solids If you feel like you can't drink another drop, the following vegetables contain over 90% water by weight: cucumbers, lettuce, celery, Chinese cabbage, radishes, watercress, zucchini and squash, tomatoes, bell peppers, asparagus, portobello mushrooms, Swiss chard, cabbage and cauliflower.

In general, fruits don't contain as much water as vegetables, but the following fruits contain more than 85% water by weight: grapefruit, watermelon, strawberries, cantaloupe, honeydew, melon, lemons, peaches, Asian pears, blackberries, papayas, nectarines, prickly pears, pineapple, plums and oranges.

The 2015-2020 Dietary Guidelines for Americans recommend that adults should eat 2 cups of fruit and 2.5 cups of vegetables each day for good health.

Weight Loss Surgery Information Session This free information seminar will cover all aspects of the NSMC Surgical Weight Management Program, including surgical options (band, bypass, sleeve gastrectomy), qualifications for surgery, preoperative process, and our post-operative follow up program. You will have the opportunity to meet the surgeons and schedule an initial consultation.

Thursday, July 11, 5 - 6:30 p.m. at Mass General/North Shore Center for Outpatient Care, Danvers.

Monday, July 22, 3:30 - 5 p.m. at NSMC Salem Hospital, Salem.

Sign up >

Cucumber, Watermelon and Pepper Salad Ingredients: 3 c seedless watermelon cubed 2 c cucumber, cubed 1 c yellow bell pepper, diced 1/2 c purple onion, diced 1 avocado, peeled and cubed 1/4 c cilantro finely chopped

Dressing Ingredients 1/4 c avocado oil 3 Tbsp freshly squeezed orange juice 3 Tbsp freshly squeezed lime juice 1/8 tsp kosher salt (optional) 1/8 tsp freshly ground pepper 1. Combine watermelon, cucumber, bell pepper and onion in large bowl.

2. Combine avocado oil, orange juice, lime juice, salt and pepper in a jar with a lid. Shake dressing ingredients to combine.

3. Adjust salt and pepper to taste.

4. Toss together with watermelon mix.

5. Add cilantro and diced avocado and gently mix.

6. Cover and refrigerate for 15 minutes before serving.

Yield: 6 serving Nutrition listed based on using almond milk.

Per serving: 190 calories; 14 g fat; 2 g protein; 3 g fiber; 54 mg sodium Adapted from Art and the Kitchen

Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling

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