Articles on weight loss effects of water

5 Myths About Weight Loss

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
Myths about how you can lose weight can sabotage even the healthiest and nutritious diet plan which you are following. Here are few of them:1. QUICK AND EASY SOLUTIONSThere is nothing called fast weight loss. The biggest misconception is doing something which gives you instant result but at the same time will give long lasting effects. There are various products in the market like capsules, powders, creams which may actually do more harm than good. The biggest myth is slimming pills are safe for weight loss.2. STARVINGThe good news is that you and anybody can follow it. you don't need to starve to lose weight. In between healthy snacking leads to weight loss and t also helps in boosting your metabolism. Healthy snacks include soy chips, limited amount of nuts, roasted chana, zucchini chips, fruit chat. unhealthy snacks like noodles, samosa, spring rolls, cookies are definitely going to increase your weight. so don't starve but at the same time eat sensibly.3. CARBS ARE BADIt is a myth that all carbs are bad. carbs provide energy to keep you going throughout the day and also required for protein sparing action. But the type of carbs is important. processed carbs like maida, sugar are bad for health but complex carbs like daliya are good for weight loss.4. ONCE YOU HAVE LOST WEIGHT YOU WILL NEVER GAIN This is one of the most common and the most dangerous myth. weight loss once achieved needs to be maintained throughout life. one should be willing to make lifestyle modification change and dietary habits as when we age our metabolism slows down. Also once the weight is lost it is going to rebound if we start having the same diet as we were having initially.5. "DIET" FOODS CAN HELP YOU LOSE WEIGHT Are foods labelled as 'low fat' a healthier choice ?? check yourself the label to see how much fat it contains. some low fat foods may also contain high level of sugar thereby the calories may be high in the same product. similarly, check for the calories in diet drinks and diet snacks. A lot of junk food is marked as healthy.

Calories Lost While Resting

Ms. Swati Kapoor, Dietitian/Nutritionist
Even when we are at rest, the vital organs of our body keep functioning. We burn calories during rest and the rate at which calories are burnt at rest is called the Basal Metabolic Rate [BMR]. This is closely related to Resting Metabolic Rate [RMR], i.e., the rate at which energy is expended daily by humans. The body only burns calories during rest to function properly. For instance, it takes energy, or calories, to keep your heart beating, your lungs breathing and your brain cells communicating. You also burn calories at rest by digesting food; this is called thermogenesis, or the "thermic effect of food". But the main source of calorie burning is physical activity.The number of calories burnt depends upon an individual’s physical and non-physical activities. The non-physical activities include sleeping, sitting, eating and other sedentary activities. These sedentary activities still require energy and hence burn body fats and sugar. The number of calories burnt during rest depends on several factors such as weight, age, gender, body composition, metabolism and environment and hence it varies from person to person.The best way to increase BMR or RMR is to build lean muscle tissue, which is very metabolically active, which means that the body burns a lot of calories just to keep the tissue healthy and functioning optimally. Poor nutrition, lack of sleep and less physical activity tend to slow down your metabolic rate.Even while sleeping, a person with greater muscle mass burns more fat and sugar, compared to a person with lesser muscle mass. A single pound of muscle consumes 50 calories a day, while a pound of fat consumes only nine calories.You can burn more calories while resting by following the tips given below:1) Lack of sleep leads to weight gain. Hence you need to have sufficient sleep to burn calories.2) Be an active person to build more lean muscle mass, which will help you increase your metabolic rate.3) Avoid consuming alcoholic drinks before going to sleep or rest as it may slow down your metabolic rate.4) Avoid stress while resting as it will slow down your metabolic rate by increasing the levels of the hormone cortisol, which lowers the metabolic rate.

Effective Weight Loss Tips & Techniques for Women

Ms. Swati Kapoor, Dietitian/Nutritionist
Every now and then, we all want to lose some weight. It would be easier to lose weight, if we understood our bodies better. Women and men’s bodies are physiologically different. So, we have different fat storage patterns, hormones, psychology and a lot more. All of these affect the way women gain weight and so understanding them, would help you lose weight too. Besides weight loss, it will also be helpful in improving your overall health & overall fitness. Fat Storage Patterns among WomenTo start with, let’s understand how women put on weight and their common fat storage patterns. There are 2 most common body shapes among women – apple and pear. Typically, most women range between apple and pear shapes based on how their body stores fat. Apple shape refers to those, who primarily store fat on torsos and bellies. Pear shape refers to those people women primarily store fat on their lower half. Implication of your body shape: Research has shown that people who store weight around their bellies are at higher risk of heart disease. This puts ‘apple’ shaped women at a higher risk of lifestyle diseases.Myth of body shape: But there is a myth that people with certain body shapes should follow a particular lifestyle pattern of diet and exercise to lose weight. Your body shape is your body’s pattern of storing fat. If your body stores fat around hips and thighs, then those are what you could call your ‘problem areas’. And this is primarily dependent on the physiology of your body. Regardless of where the fat is being stored, the point is that, to lose the fat around your problem area, you need to burn it.Doing a particular exercise or eating a certain kind of diet will not change your body’s physiology (by tracy). But if you lose weight and burn fat, your body will naturally reduce the fat stored in your body, and thus in your problem area.DietHealthy diet remains an area of concern for many women, as they may not focus on what they are eating and at what time. Irregular meal times, unhealthy snacking, lack of fruits in diet, focus on quantity not on nutrition quality are some of the common weight gain triggers among women in India.Below are the points that as women you should consider to have a balanced and healthy daily diet to lose weight.1. Skip your daily tea/coffee and replace it with black tea. Avoid sugar completely and replace it with honey, add a dash of lemon to it for taste.2. Instead of oily snacks and biscuits enjoy your cup of tea with seasonal fruits for your daily dose of vitamins and minerals.3. Include more protein in your diet. Lean meats, soy, low fat dairy, eggs and nuts are some of the common sources of protein. Protein rich diet is more filling, thus reducing hunger and makes you consume fewer calories.4. Avoid white bread as it is made using refined flour. Eating white bread makes your blood sugar spike (higher risk of diabetes) and store fat, it does not satisfy your hunger and makes you eat more at each meal.5. Control the portion of rice in your daily meals. Ideally, it should only occupy 25-30 per cent of your plate. The rest should be for vegetables, proteins and other foods, for a balanced meal.6. Adopt healthy cooking habits in your daily life. Avoid frying, instead try baking, steaming, broiling your dishes. Healthy cooking methods can help preserve nutrients in the food apart from making it delectable.7. With their busy morning schedules, some women tend to forget the most important meal of the day, breakfast. No matter how busy you are, make sure you have your breakfast. Starting your day with a healthy breakfast helps in controlling cravings at odd hours. Eggs, whole wheat bread, poha, fruit and yogurt smoothies, etc. are some of the healthy options that can be made in jiffy for breakfast.8. Apart from this, having a balanced lunch and dinner is equally important to lose weight. Make sure you limit the intake of food that are rich in simple carbohydrate.9. If you cannot do without your mid meal snacks, then go for fruits, almonds, green tea instead of chips and cookies to keep your weight in check.Weight Loss & Fitness Exercises for WomenWe all lead busy lives, some with more physical activity than others. Many women hardly get any time to exercise, in their bid to juggle between household chores and professional life, which often leads to weight gain.Read to know more about healthy gain weight.But if you can spare just fifteen minutes everyday to add a punch of physical activity in your routine, you can keep annoying fat storage in your body at bay. For healthy and toned body, women should focus on doing the below provided exercises. These exercises especially focus on the common weight gain problem areas for women. HamstringHaving toned thighs is a dream of many women, which they find difficult to achieve. Try this simple exercise to get your thighs shape up for good.Lunges and Squats are the best exercises for working out both inner and outer thigh. Lunges improve your everyday movements’ performance besides sculpting your legs. Add variation like side lunges, lunges with rotation or even dumbbell lunges to hail additional benefits. Dumbbell lunges works especially on ‘core’ muscles (i.e. abs, oblique’s, lower back) to help core strengthening as wellButt Exercise: When women are asked to train their glutes, they get confused among the kinds of exercises available for shapely butts. Here we provide you a simple exercise to train your glutes.Standing Leg Kickback is one of the best exercises for glutes. When doing glute kick back, make sure to get a full range of motion by bringing your leg as far forward and then extending leg back as far as possible. This exercise targets your butts and hamstrings. Performing glute kickbacks regularly strengthens and tones your butts & hamstringsBelly Exercise: Belly and love handles remain a common area of concern among women. Try these simple belly exercises at home to get perfectly toned abs.Plank is an exercise for abdominal muscles. It is also called front hold or abdominal bridge. It is one of the best exercises because it tightens the deepest core muscles. You should hold this position for at least 30-40 seconds and perform 3 repetitionsMountain climber strengthens multiple groups of muscles in addition to the cardiovascular system. It improves heart rate and increases intensity of your cardio workouts. 3-4 sets of 15-20 repetitions should be done to get good results.Seal Jumps are an excellent cardiovascular exercise. It increases your heart rate, and includes full body movement. Your legs, arms and core are all working during this movement. You can perform 3-5 sets of 10-15 repetitions each. Additionally, women should include some cardio training in their workout. Including cardio in the form of aerobic or running in your daily workout makes your heart work more. It helps pump blood to the heart, which keeps your heart stronger and healthier. 30 minutes of running or aerobics can burn approximately 300 calories. Proper cardio training can help you not only burn effective calories but also to prevent injury.Daily exercise can do a lot more than keeping your weight in check. It burns excess fat & calories, strengthens muscles, protects bones, improves bone density, improves nutrient absorption, balances hormone levels and most importantly keeps you active throughout the day.So, regardless of the shape of your body and how it stores fat, for you to lose weight, what is most important is that you burn the fat. Just get on a proper weight-loss plan consisting of diet and exercise. It’s that simple.

Cross Training for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Cross training is one of the most popular fitness trends world-over. What is cross training and what makes it so popular? To put is simply cross training is a creative way to make your workout more beneficial and enjoyable by combining different forms of exercises. Your body has a tendency to get use to the same physical activity done over a period of time. This is phenomenon is also commonly referred to as hitting the "plateau".Cross Training beautifully cuts this plateau out of the way by working out different muscles of the body  at the same time adding variety, challenge, excitement to a workout routine resulting in more effective weight loss, better toned muscles and uniform development of the body.Let us explain the benefits further. Doing same exercise repetitively can cause wear and tear of joints and leave other muscles without  any exercise causing unbalance in workouts and disproportionate muscle growth. We require full body workout to keep our muscles conditioned and reduce injury as well. Cross training benefits the body in improving flexibility and increasing general fitness levels.What combination would you call a good cross training routine. Essentially six different types of exercise techniques like reistance training to, plyometric, strength training, interval training, resistance training, isometric are included in a  good cross training routine. Each of these forms of exercise have unique benefits and when combined can deliver some measurable results. Here is how each of these techniques work, what part of the body they work out and what are the main benefits of adding them to your exercise routine.Interval Training: It is highly effective in building cardiovascular strength. Interval training is burst of high intensity training with is altered with period of rest. German drills, sprinting etc. Interval training improves strength and flexibility along with increased endurance. Interval training requires quick burst of high intensity cardio exercise in least time which improves oxygen supply in the body.Plyometric: Plyometrics are extremely effective to improve flexibility and strengthen muscles. Plyometrics work on the basic principal of  loading the muscles and then contracting them in rapid sequences. Plyometric in cross training will help you push your fitness levels to a new level.If your muscles have become weak and find it difficult to do your workouts then plyometrics can take you out from this phase and power you for higher performance and athletic movements.Resistance Training: Resistance training is a form of strength training which trains the muscle by opposing force on them for muscle contraction through weights or hydraulics or elastic bands. Resistance training helps in building strength and increases muscle mass for better performance during a workout. It helps you improve activity level in your normal workout session as well.Isometric Training: This is a completely different form of exercise which is isotonic in nature and involves exercises which are static. In the the exercises are performed without moving the joints for higher strength and power of the muscles. Isometric exercises also help in improving performance levels. It is best for people who can't lift weight and parallel looking for weight loss and lean tissues.

5 Best Exercises for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Exercise is a weight loss booster as it accelerates burning of calories and the fastest mean to burn fat and lose weight. You can choose exercise according to your body type for losing weight from specific areas like glutes, thighs, belly etc. Playing sports or lifting weight is equivalently beneficial in dropping some extra pounds from the body. More muscles induce higher metabolic rate and exercise helps build muscle for you to burn more calories while resting.Read about how to burn calories in 20 minutes. The idea behind losing weight with exercise is to cut down on accumulated fat. As our body needs fuel for daily functioning we have to eat a certain amount of calories to meet the requirement. Diet can make us lose weight but exercise accelerates the weight loss process.Get information on exercise or diet?which one to trust. Balanced diet with exercise is the best combination for weight loss. Start your exercise plan according to your body type and shape up your self from losing the hanging belly to bulging biceps and a toned body.Shake yourself and get started with your exercise plan for quick weight loss and define your own body. Here are some exercises for weight loss.1.Planks: Start your exercise routine with plank exercises as it warms up the body while stabilizing the muscles. Planks are one of the best exercise for building abs and building core strength. Core is required in anything that we do from lifting, walking etc. Strong core with help move the body with ease and be active for intense workouts. Most of us have hanging bellies which start getting conditioned and toned with plank exercise. Include side planks to further increase the benefits.2.Squats: Toned legs get many eyeballs rolling down and squats is a super exercise to work the legs. Less people work on their lower body which makes the body look uneven. Toned legs will give you are better and confident walk. Squats work the entire body and can be done in variations. It tones and burns fat in the glutes, thighs and hamstring areas. You can use weights to make squats intense or can do it using body. Check whether you are doing the right posture otherwise you could complain for back ache.3.Push ups: The exercise works the upper body and increases the strength of forearms, wrist, upper arms, shoulders and chest. They accelerate the blood flow in the body and improves heart health. Using various grips like diamond pushups, close grip, wide grip benefit and work different muscle in the upper body. If you are a women you can do women pushups to slowly strengthen your upper body.4.Russian Twist: If fat on your sides and belly is troubling you and you want to increase your endurance then do Russian Twist. This exercise works the core and obliques working for a flat and defined waist and stomach. Include the exercise in your routine and burn fat around you belly. Use swiss balls or snay thing to hold between your hands to increase the intensity of the exercise.5.Burpees: It is a great aerobic exercise that works the entire body and tests your guts too. It involves your legs, back, torso, neck and arms. It involves in jumping, squatting and stretching in one exercise. It accelerates the calorie burn as it involves many muscles and involves lots of fast movements. To intensify the exercise set time limit to perform a definite number of repetitions.

The Battle of Water Intake

Dr. Anish Kumar Gupta, Andrologist
HOW MUCH WATER IS RIGHT FOR ME ?There are different opinions on how much water we should be drinking every day and how frequently. Who is correct? We will try to answer this question from a Urologist's perspective. The body is estimated to have 60% water. We’re constantly losing water from our bodies, primarily via urine and sweat. Health Gurus often advise to have 10 - 12 glasses of water daily. Can More Water Increase Energy Levels and Improve Brain Function? Even a 1% drop in water in body can cause alterations in brain function and physical performance. For a 70 Kg man this will be around 360 ml, a figure he / she will easily lose in sweat after a moderate morning exercise, so it is a good idea to have good hydration while exercising. Does Drinking a Lot of Water Help You Lose Weight? There are many claims about water intake having an effect on body weight such as more water increases metabolism and reduces appetite. Researchers estimate that drinking 2 liters in a day can increase energy expenditure by about 96 calories per day. Drinking cold water is the best to burn calories as you will have to expend energy to heat and bring this water to body temperature. Drinking water half an hour before meals can also reduce the amount of calories people end up consuming, especially for older people. Drinking 16 - 18 glasses of water will not detoxify the body or help in losing weight. Important: Drinking water can cause mild, temporary increase in metabolism and drinking it about a half hour before meals can make people automatically eat fewer calories. Does More Water Help Prevent Health Problems? Some health problems that may respond well to increased water intake:
• Constipation: Increasing water intake can help with constipation, which is a very common problem.
Kidney stones: Regular water intake throughout the day appears to be the single most important factor to decrease the risk of kidney stones.
Cancer: Doubtful benefit for Bladder Cancer / Colon Cancer.
Acne and skin hydration: There are a lot of anecdotal reports on the internet about water helping to hydrate the skin and reducing acne, but no studies to confirm or refute this can be found. Stop listening to your beautician who says lot of water is good for your skin. Important: Drinking more water may help with only some health problems, such as constipation and kidney stones. Do Other Fluids Count Toward Your Total? Plain water is not the only thing that contributes to fluid balance, other drinks and foods can also have a significant effect. Most foods also are also full of water, especially, meat, fish, eggs, citrus fruits and vegetables. One myth is that tea and coffee don’t count because caffeine produce more urine. Frequent urination is because of the volume added and not caffeine. Important: If you drink coffee or tea and eat water-rich foods, then chances are that this alone is enough to maintain fluid balance, as long as you don’t sweat much. Trust Your Thirst. It’s There For a Reason.Maintaining water balance is essential for our survival. This is controlled by mechanisms similar to things like breathing. We don’t need to consciously think about it. For the majority of people, there probably isn’t any need to worry about water intake at all. When our total water content goes below a certain level, thirst kicks in. There really is no actual science behind the 10 - 12 glasses a day rule. It is arbitrary. That being said, there are certain circumstances that may call for increased water intake. The most important one may be during times of increased sweating. Water need is also increased during breastfeeding, as well as during diseases such as vomiting and diarrhea. Older people may need to consciously watch their water intake, because some studies show that the thirst mechanisms can start to malfunction in old age. Bottom Line: Most people don’t need to consciously think about water intake, because the thirst mechanism in the brain is very effective. However, certain circumstances do call for increased intake. How Much Water is Best? At the end of the day, no one can tell you exactly how much water you need. As with most things, this depends on the individual. Do some self permutation, some people may function better with more water than usual, while for others it only causes the inconvenience of more frequent trips to the bathroom. If you want to keep things simple (always a good idea), then these guidelines should apply to 90% of people: Drink evenly throughout the day, drinking 2000ml of water in one go is of no use. When thirsty, drink. When not thirsty anymore, stop. Along with food, you do not need to drink water for “better digestion”. 
During high heat and exercise, drink enough to compensate for the lost 
fluids. As you grow old it might be better to avoid drinking too much of water in 
late evenings, it will only mean more frequent night time bathroom visits. Remember - Water and Urine are like hand in glove. They go together. No right and No wrong - As in marriage, so in water.

The Big Secret to Weight Loss - Tracking

Ms. Swati Kapoor, Dietitian/Nutritionist
If you have ever been on a diet advised by a medical professional, your nutritionist must have advised you to maintain a food diary on daily basis. Ever wondered what this practice does? Yes, it does help your nutritionist analyze your daily meal intake, but is there more to it?Keeping a food diary may be a key to losing excess weight, according to a recent study. It’s all about accountability and awareness, weight loss experts say. According to the study those who kept weight records at least 6 days a week, jotting down everything they ate & drank lost about twice as much weight as those who kept a food record once a week or less.The Secret Behind TrackingWhat makes this practice work is the fact that you become accountable not just to yourself but also to the other person you show your track record. It also makes you self-realize and self-analyze your daily meal portions and deviations on daily basis. Keeping a daily record of your meal patterns and food consumed can help you remain focused and disciplined in terms of maintaining a healthy lifestyle and ideal weight. It also helps realize about the areas where there is scope of improvement and one can start working on them at the right time.Keeping a weekly record of the type of physical activity and weight can be helpful to be regular in your workouts and help achieve your fitness goals faster. Maintaining a food diary is also found to be helpful in analyzing foodallergies and food sensitivities.How To TrackSet a mode to track - Maintain a daily diary or record in your phone. Fix a single method to track and maintain a record of the same.Fix a time to record - As per your convenience, fix a particular time to record your daily intake. It can be after every meal, on 3 hourly basis or at the end of the day. No matter what mode or time you chose, most important is to stick to recording on regular basis.Don’t skip your cheat meals - People should record their indulgent days and deviations too. What gets noticed can be changed and improved.Prefer home cooked meals - You are more likely to be on the right track when you eat home cooked meals as you have more control over the type of food and method of preparation and you know what it contains.Remember, it’s not just about the weighing scale showing a lower number, it’s about getting healthy and disciplined!

How Water Can Help You Lose Weight

Ms. Swati Kapoor, Dietitian/Nutritionist
Did you know that water can help you lose weight? Recent research suggests that increased water consumption is tied to greater weight loss. water is good for health. Water aids in losing weight because it diminishes your hunger and also helps cut calories at meals. Water is an essential component of our life. Every function in the human body depends on water. For example, water protects vital organs and tissues, carries nutrients and oxygen to your cells, lubricates the joint, helps dissolve nutrients and minerals, and regulates body temperature.But many people do not drink much water until they feel thirsty. Drinking water in the morning increases the metabolic rate and actually helps promote weight loss. Water even contains trace amounts of minerals and vitamins, with 0 calories. Water acts as an appetite suppressant. It fills you up and keeps you away from overeating. You feel less hungry with better control on your cravings. It was discovered that people who drink water before meals eat an average of 75 fewer calories during the meal. It also helps lower the body’s cholesterol levels and helps the liver metabolize extra fat. If you usually don’t drink enough water, it will cause water retention and will add to your weight, making you seem very bloated. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. According to many researches, its being said that when you feel bloated, drink more water so that your brain gets a signal that the body has received sufficient water and now the retained water needs to be flushed out.So always keep yourself hydrated. Drink at least 8-10 glasses of water a day to help remove toxins from your body and boost your metabolism naturally.

How to Lose Weight on Your Face

Ms. Swati Kapoor, Dietitian/Nutritionist
You find it easy to lose weight on the body but struggle to lose weight on your face.Is there any way to lose weight on the face?If you are looking to lose weight on your face your approach should start with overall weight loss with the help of correct diet & exercise. Mostly when people lose weight they tend to start with the face followed by other stubborn fat on the body. But in case you are struggling with a chubby face then we have a few suggestions that can help you find an effective way to manage it:- Drink Plenty of Water: Dehydration can cause the face to get bloated, so staying hydrated will keep your face looking trimmer.- Eat Healthy Diet: A healthy diet is your best friend in losing weight. Calcium-rich foods like spinach, broccoli and sesame seeds help in reducing water retention. Eat fresh fruit, vegetables, sprouts, nuts and seeds. The raw nutrients in these foods help clean up your gut, detoxify the liver, metabolize excess fat and promote healthy sleep; which help you in lose weight on your face.- Do Proper Exercise: You don’t have to slog hours in the gym. An intense 15 minute session of a combination of interval & strength training is good to get the blood pumping and the fat melting. A good workout is a secret to effective weight loss which can have visible effect on fighting sagging fat & getting a toned body & face.- Enough Sleeping: You should be getting at least 7-8 hours of sleep per night. Any less and your face may get bloated from fatigue. Sagging muscles also cause the face to look larger than normal.

Is Water Retention Causing Your Weight Gain?

Ms. Swati Kapoor, Dietitian/Nutritionist
If you are trying to lose weight and not seeing results on the weighing scale, then the reason might be water retention. Water retention causes temporary weight gain and could depend on factors such as what you have eaten a day earlier or how your hormones levels are fluctuating. Reasons for water retention are:- 1. Sodium intakeConsuming too much sodium from salty and highly processed foods causes water retention. Because to dilute that sodium, the body retains fluid that you see the next morning in the form of puffed face and hands.2. Sweets and starch intakeIf you had a meal comprising mainly of sugar and starchy foods like pasta, white rice etc, it will lead to a quick rise in your blood sugar, which signals your body to release insulin (a hormone that signals the cell to take up the sugar from the bloodstream).High insulin levels can also make your body retain sodium and fluid.3. Hormonal shiftOther hormones can come into play as well. For women, hormonal shifts that occur with monthly cycles can also lead to water weight gain – often in the range of a kilogram or two that can stick around for a week or more. While you can’t avoid the fluctuations in hormone levels, dietary changes may help.Tips for reducing temporary water weight gain:-1. Reduce salt intakeTry to have food in its natural state, since more processed a food, the more sodium it’s likely to have.2. Cut back on refined starchy foods and sweetsSwitch from refined starches to whole grain varieties because whole grains take longer to digest and don’t cause a sudden rise in the blood sugar level. Also, switch from sugary drinks to water or tea.3. Drink plenty of waterDrink plenty of water because it will help you to eliminate salt and toxin build up. Drink 10-12 glasses of water.4. Push potassiumPotassium plays a critical role in maintaining fluid balance in the body, and needs to be in proper balance with sodium. Potassium is found in abundance in fruits and vegetables. Try to have a fruit or vegetable at every meal or snack.