EBT 6th Newsletter
EAT BETTER TODAY A part of the Summer EBT Youth Program For Fun in the Sun Keep it Cool, Keep it Wet!
Signs of too much water loss Early signs Fatigue Thirst Dry lips and tongue Lack of energy Overheated Middle signs Heat cramps of the arms, legs, abdomen Dizziness Nausea and vomiting Headaches Weakness Muscle pain If untreated Seizures Delirium Shortness of breath Temperature of 104° or higher Unconsciousness
~Think, Drink Water~ Drink water instead of sugary drinks when thirsty. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed. To maintain a healthy weight, sip water or other drinks with few or no calories.
~How Much Water Is Enough?~ Let thirst be your guide. Water is an important nutrient for the body, but your child may not tell you he/she is thirsty. So, offer calorie-free water often during the day. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active or live or work in hot conditions.
~Water, Water - When and Where~
When you drink is also important. Playing sports, practicing, working out or playing hard means drinking water before, during, and afterwards. You cannot be your best when you are thinking about how thirsty you are! Your body helps you stay properly hydrated by regulating the amount of water in your system. The body holds on to water when you do not have enough. When your pee is very dark yellow, it is holding on to water, so it is time to drink up. You can help your body by drinking when you are thirsty and drinking extra water when it is warm out.
~Water, Water Everywhere~ Your body does not just get water only from drinking water. Any fluid you drink contains water, but water and milk are the best choices. Many foods contain water, too. Fruit contains quite a bit of water, which you could probably tell if you have ever bitten into a peach or plum and felt the juices dripping down your chin! Think about watermelon – its name says it all (be sure to try the watermelon recipe on the last page). Vegetables, too, contain a lot of water — think of slicing into a fat tomato from the garden or crunching into a crisp stalk of celery.
~Make a Kid-Friendly Drink Zone~ Have ready-to-go containers filled with water or healthy drinks available in the refrigerator. Place them in lunch boxes or backpacks for easy access when kids are away from home. Make water, low-fat or fat-free milk, or 100% juice an easy option in your home. Depending on age, children may drink 1/2 to 1 cup and adults may drink up to 1 cup of 100% fruit or vegetable juice each day. Older children, teens, and adults need 3 cups of milk each day, while children 4 to 8 years old need 2 1/2 cups and children 2 to 3 years old need 2 cups.
~Water on the Go~
Water is always convenient. You do not need to buy special water to take with you as you are out and about. Fill a clean, reusable water bottle and toss it in your bag to quench your thirst throughout the day. Reusable bottles are also easy on the environment. Freeze it so the water is cold later in the day.
~Wondering about Water?~ Water is usually easy on the wallet. You can save money by drinking water from the tap at home or when eating out. Many people think bottled water is purer. The truth is both bottled and tap water from a public source must meet the same standards. If you get water from a private well, the owner is responsible for testing it, which should be done each year. Contact a private commercial laboratory certified to test drinking water quality or the Delaware Public Health Laboratory.
~Water – What’s In a Name?~ Water comes in many different forms. The different kinds include:
Purified water – is usually nothing more than water that is either distilled or treated to remove impurities (contaminants and minerals). The water can come from well, spring, or the public drinking supply.
Spring water – comes from underground and naturally flows to the surface of the ground. Spring water
is collected only at the spring or through a hole tapping the underground formation feeding the spring.
Mineral water – contains dissolved mineral solids, such as calcium and magnesium. The manufacturer
cannot add the minerals to the water; the minerals must occur naturally. Mineral water must originate from a protected underground water source.
Sparkling water – contains naturally occurring or added carbon dioxide. This carbon dioxide produces bubbles and increases mouth feel.
Distilled water – is created when water is boiled until vapor is created. The vapor is collected and then
cooled until it returns to a liquid state. Distillation removes bacteria, viruses, cysts, heavy metals, and other material. Distilled water will pick up the taste of the plastic that it is stored in. It is best stored in glass bottles.
Seltzer water – classified as a soft drink, seltzer water is flavorless water with added carbonation. You can consume it plain or use it as a mixer.
Tonic water – considered a soft drink, tonic water is flavored with quinine and carbon dioxide is added to create bubbles.
Flavored water – contains added flavors, extracts, essences, or fruit juice concentrates derived from spice or fruit. No sweeteners or other additives are allowed. Carbon dioxide often is used to create bubbles.
Make Your Own Thirst Quencher
Water is cheap, available, and good for you! To make your own lightly flavored water, add any of the items below to a pitcher of water and keep in your fridge: slices of an orange, lime, lemon, peach or grapefruit a few leaves of mint or basil (crush in your hand first to release flavor) sprigs of rosemary strips of cucumber peel frozen or fresh berries or grapes a few stalks of celery
Thisbrochure brochurewas wasfunded fundedby byUSDA’s USDA’sSupplemental SupplementalNutrition NutritionAssistance AssistanceProgram Program(SNAP-Ed). (SNAP-Ed). This The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, please contact the Delaware Helpline by dialing 2-1-1. help you buy nutritious foods for a better diet. To find out more, please contact the Delaware Helpline by dialing 2-1-1.
1 orange, peeled and cut into chunks 1 banana, medium, peeled, cut into chunks 1 can unsweetened pineapple juice (6 oz.) 1 cup crushed ice 1 tbsp. honey Preparation: 1. In blender, combine all ingredients. 2. Blend until smooth.
Nutrition Facts Calories Total Fat
118 .3 g
2 % calories from fat Cholesterol
0 mg
Sodium
2 mg
Carbohydrate Fiber Protein
30 g 2.6 g 1 g
Fire and Ice Watermelon Salad Serving Size: 1 1/2 cup Yield: 4 servings 6 cups watermelon, rind removed, cut into large chunks 2 green onions, thinly sliced 1/3 cup thinly sliced red onion 1/3 cup torn mint leaves 1 tablespoon red pepper flakes 2/3 cup white vinegar 3 tablespoons vegetable oil 1 tablespoon chili powder Preparation: 1. In a large bowl, combine watermelon, onions, mint, and red pepper flakes. 2. Mix vinegar, oil, and chili powder in a small bowl. 3. Drizzle vinegar mixture over Nutrition Facts watermelon mixture and serve. Calories 178 Total Fat
11 g
56 % calories from fat Sodium
27mg
Carbohydrate 21 g Fiber
2.8 g
Protein
2.3 g
531 South College Avenue 044 Townsend Hall Newark, DE 19716
Orange and Banana Crush
http://ag.udel.edu/extension/fcs/fcs_index.html
Serves: 3
Signs of too much water loss Early signs Fatigue Thirst Dry lips and tongue Lack of energy Overheated Middle signs Heat cramps of the arms, legs, abdomen Dizziness Nausea and vomiting Headaches Weakness Muscle pain If untreated Seizures Delirium Shortness of breath Temperature of 104° or higher Unconsciousness
~Think, Drink Water~ Drink water instead of sugary drinks when thirsty. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed. To maintain a healthy weight, sip water or other drinks with few or no calories.
~How Much Water Is Enough?~ Let thirst be your guide. Water is an important nutrient for the body, but your child may not tell you he/she is thirsty. So, offer calorie-free water often during the day. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active or live or work in hot conditions.
~Water, Water - When and Where~
When you drink is also important. Playing sports, practicing, working out or playing hard means drinking water before, during, and afterwards. You cannot be your best when you are thinking about how thirsty you are! Your body helps you stay properly hydrated by regulating the amount of water in your system. The body holds on to water when you do not have enough. When your pee is very dark yellow, it is holding on to water, so it is time to drink up. You can help your body by drinking when you are thirsty and drinking extra water when it is warm out.
~Water, Water Everywhere~ Your body does not just get water only from drinking water. Any fluid you drink contains water, but water and milk are the best choices. Many foods contain water, too. Fruit contains quite a bit of water, which you could probably tell if you have ever bitten into a peach or plum and felt the juices dripping down your chin! Think about watermelon – its name says it all (be sure to try the watermelon recipe on the last page). Vegetables, too, contain a lot of water — think of slicing into a fat tomato from the garden or crunching into a crisp stalk of celery.
~Make a Kid-Friendly Drink Zone~ Have ready-to-go containers filled with water or healthy drinks available in the refrigerator. Place them in lunch boxes or backpacks for easy access when kids are away from home. Make water, low-fat or fat-free milk, or 100% juice an easy option in your home. Depending on age, children may drink 1/2 to 1 cup and adults may drink up to 1 cup of 100% fruit or vegetable juice each day. Older children, teens, and adults need 3 cups of milk each day, while children 4 to 8 years old need 2 1/2 cups and children 2 to 3 years old need 2 cups.
~Water on the Go~
Water is always convenient. You do not need to buy special water to take with you as you are out and about. Fill a clean, reusable water bottle and toss it in your bag to quench your thirst throughout the day. Reusable bottles are also easy on the environment. Freeze it so the water is cold later in the day.
~Wondering about Water?~ Water is usually easy on the wallet. You can save money by drinking water from the tap at home or when eating out. Many people think bottled water is purer. The truth is both bottled and tap water from a public source must meet the same standards. If you get water from a private well, the owner is responsible for testing it, which should be done each year. Contact a private commercial laboratory certified to test drinking water quality or the Delaware Public Health Laboratory.
~Water – What’s In a Name?~ Water comes in many different forms. The different kinds include:
Purified water – is usually nothing more than water that is either distilled or treated to remove impurities (contaminants and minerals). The water can come from well, spring, or the public drinking supply.
Spring water – comes from underground and naturally flows to the surface of the ground. Spring water
is collected only at the spring or through a hole tapping the underground formation feeding the spring.
Mineral water – contains dissolved mineral solids, such as calcium and magnesium. The manufacturer
cannot add the minerals to the water; the minerals must occur naturally. Mineral water must originate from a protected underground water source.
Sparkling water – contains naturally occurring or added carbon dioxide. This carbon dioxide produces bubbles and increases mouth feel.
Distilled water – is created when water is boiled until vapor is created. The vapor is collected and then
cooled until it returns to a liquid state. Distillation removes bacteria, viruses, cysts, heavy metals, and other material. Distilled water will pick up the taste of the plastic that it is stored in. It is best stored in glass bottles.
Seltzer water – classified as a soft drink, seltzer water is flavorless water with added carbonation. You can consume it plain or use it as a mixer.
Tonic water – considered a soft drink, tonic water is flavored with quinine and carbon dioxide is added to create bubbles.
Flavored water – contains added flavors, extracts, essences, or fruit juice concentrates derived from spice or fruit. No sweeteners or other additives are allowed. Carbon dioxide often is used to create bubbles.
Make Your Own Thirst Quencher
Water is cheap, available, and good for you! To make your own lightly flavored water, add any of the items below to a pitcher of water and keep in your fridge: slices of an orange, lime, lemon, peach or grapefruit a few leaves of mint or basil (crush in your hand first to release flavor) sprigs of rosemary strips of cucumber peel frozen or fresh berries or grapes a few stalks of celery
Thisbrochure brochurewas wasfunded fundedby byUSDA’s USDA’sSupplemental SupplementalNutrition NutritionAssistance AssistanceProgram Program(SNAP-Ed). (SNAP-Ed). This The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, please contact the Delaware Helpline by dialing 2-1-1. help you buy nutritious foods for a better diet. To find out more, please contact the Delaware Helpline by dialing 2-1-1.
1 orange, peeled and cut into chunks 1 banana, medium, peeled, cut into chunks 1 can unsweetened pineapple juice (6 oz.) 1 cup crushed ice 1 tbsp. honey Preparation: 1. In blender, combine all ingredients. 2. Blend until smooth.
Nutrition Facts Calories Total Fat
118 .3 g
2 % calories from fat Cholesterol
0 mg
Sodium
2 mg
Carbohydrate Fiber Protein
30 g 2.6 g 1 g
Fire and Ice Watermelon Salad Serving Size: 1 1/2 cup Yield: 4 servings 6 cups watermelon, rind removed, cut into large chunks 2 green onions, thinly sliced 1/3 cup thinly sliced red onion 1/3 cup torn mint leaves 1 tablespoon red pepper flakes 2/3 cup white vinegar 3 tablespoons vegetable oil 1 tablespoon chili powder Preparation: 1. In a large bowl, combine watermelon, onions, mint, and red pepper flakes. 2. Mix vinegar, oil, and chili powder in a small bowl. 3. Drizzle vinegar mixture over Nutrition Facts watermelon mixture and serve. Calories 178 Total Fat
11 g
56 % calories from fat Sodium
27mg
Carbohydrate 21 g Fiber
2.8 g
Protein
2.3 g
531 South College Avenue 044 Townsend Hall Newark, DE 19716
Orange and Banana Crush
http://ag.udel.edu/extension/fcs/fcs_index.html
Serves: 3
