Do you know how many calories you eat per day? There is many helpful tools out there that can help you to check and monitor your calorie intake. Here is an app that I have found helpful, it is called My Fitness Pal.
This website will allow you to calculate your calorie intake but also look at what nutrients are in your food. For example, it will let you see if you are consuming the appropriate amount of carbohydrates versus protein.
The importance of water In order for your body to work most efficiently you must drink enough water. Water assists in your body functions, if you are dehydrated your body can't work properly. Dehydration negatively affects not only physical performance but mental performance as well. It is harder to concentrate and retain information if you are dehydrated. Headaches, sleepiness, and irritability can result from not having drank enough water. Kids are at a greater risk than adults to become dehydrated because their daily water needs are higher. 65%of kids aren't drinking enough water on a daily basis. This can have serious effects on children. Just a small 2% loss of body fluids in children results in a 20% reduction in both physical and mental performances. Kids should drink water before they are thirsty. Boys between the ages of 11-13 require approximately 3.3 litres of water per day to ensure they are adequately hydrated while girls of the same age need 2.8 litres per day. Sugary drinks should be limited because your body requires water to process the sugary drinks and they can actually cause dehydration. Studies show that overall the majority of kids get their fluids through sugary drinks which has been linked to weight gain. This is another reason sugary drinks should be limited. It is so important to drink plenty of water to avoid all of these negative effects of dehydration. Also, water is the only way your body is able to flush toxins out of your body before they become poisonous. Long term dehydration can lead to health problems and illness. Make sure you are drinking enough water so that you are able to feel and perform your best. "Drinking Water and Children." Water Health. N.p., n.d. Web 20 August 2014
Are you hungry?
Listed to the right are some foods that you can incorporate into your diet that are low in calories. These foods can be healthy snacks to help curb your hunger until you get to your next meal or they can be foods that you have with your meal so that you eat less of the higher calorie foods included in your meal.
Snacking Challenge: Instead of snacking on higher calorie foods such as chips or cookies look to something else that is healthier. The list on the side can provide you with some ideas.