Demystified

in a series

Myth: Drink eight glasses of water daily to keep your body hydrated.

Fact:

There is no one right number; adequate hydration even varies for each person per day.

With summer up ahead, this is the perfect time to debunk one of the most widely-accepted myths. Yup, about the fixed eight glasses of water.

Many of us subconsciously ascribe to the misconception that eight is the magical number, but in truth, there’s no science to prove that eight it is. The advice to drink eight cups of water a day evolved after a 1945 recommendation from the Food and Nutrition Board of the National Research Council, which encouraged adults to consume about 64 ounces of water daily. The recommendation referred to a person’s total daily intake of water, including from all their foods and beverages, but it was widely misinterpreted to mean that people should drink eight 8-ounce glasses of water every day. Furthermore, some experts have argued that this widely-held belief is not even rooted in science.

According to a study published in Science, for most healthy adults, drinking eight cups of water a day is completely unnecessary. The research found that our water needs vary greatly based on age, movement, and food con- sumption.

One study of 883 elderly adults, for example, found that there was no evidence of dehydration among the 227 people in the study who routinely drank less than six glasses of water daily.

So how much water is just right? The answer is simple. It’s not about a particular amount, as our hydration needs vary from day to day depending on an array of variables, including temperature, level of activity, and the amount of food-derived hydration (and dehydration, such as after eating foods high in added sugar). Thus, the advice is to drink when you’re thirsty. “If you’re paying attention to your body and drinking when you feel like you need to, then you should be fine,” says Herman Pontzer, a professor of evolutionary anthropology and global health at Duke University and a co-author of an extensive analysis of water needs.

Bear in mind that hydrating with foods that have a high water content is also important, so stock up on all those fruits and vegetables as the temperatures keep rising.

By Chaya Tziry Retter, RDN, BS, CPT

3

Summer’s just around the corner and who’s not excited? Whether we’re looking forward to late-afternoon barbeques, the pool, the steady supply of mood-boosting sunlight, or the change of pace, there’s something in the summer air that elicits joy. Wait, there’s also something else in the air—those promises to exercise may just be floating away in the breeze…

We’re talking about burnout. You were so committed after Yom Tov, you pushed through and stayed strong. But with so many distractions, it’s nearly impossible to tear yourself away from the beckoning of relaxation and get to work on your work-out. But that’s not how it should be. Exercise is supposed to energize, lift the mood, make us feel strong, clear the mind, and improve physical and mental wellbeing.

That’s where change comes in. Sometimes, it’s important to switch up the routine, try something different, or even dare to start something new. Here are three signs your current workouts aren’t giving you the biggest bang for your buck. If these signs resonate with you, it may be time to reconsider your current regimen and mix up your fitness routine.

You feel drained and depleted afterward.

If you feel depleted, exhausted, or lightheaded after a workout, this means the exercise is either too intense and/or you’re not fueling yourself properly before or after.

Exercise should energize you, not deplete you.

Take an energy assessment before and after your next workout. Rate your energy levels on a scale from 1–10. Notice how you feel. If your energy level is lower after your workout than it was before you started, that’s data that something needs to change. You may need a few minutes to catch your breath and really cool down before evaluating, but generally, you shouldn’t feel like you need to nap when you’re done.

If you’re feeling zapped, try lowering the intensity or decreasing the duration of your workout. Also, try having a pre- and post-workout snack if you’re not including one yet. If your body has little to no fuel and yet you want it to exert energy, it’s like trying to drive a car with no gas in the tank. You need fuel to go places!

A post-workout snack should contain a combination of carbs (to replenish energy) and protein (to repair muscle). Some examples might include yogurt with granola, fruit smoothie with milk, toast with eggs or peanut butter, or cheese and crackers.

You don’t feel good about yourself afterward. One of the countless benefits of doing something good for your body is that you feel good that you did it. The confidence and recognition that you are taking care of yourself and your health is a great feeling.

But there can sometimes be other voices in our heads. Voices that say, “No pain, no gain,” “I didn’t sweat enough,” “I missed so many steps,” “I barely see any results,” and the like.

Shame and discouragement are not very good motivators. You should feel strong and empowered after you exercise, not guilty or disappointed. Any movement is better than no movement!

It’s important to try to stick to an encouraging, upbeat workout environment and enjoy the support of like-minded people, whether it’s the attendees of a class, a positive instructor, an easygoing walking partner, or an engaging video. The surroundings of your workout make a big difference in how you feel about it.

You simply dread working out.

It’s normal to lack motivation here and there, but if you’re always dreading working out, it might be time to reevaluate your workout program.

What is your intention when you exercise? If it’s to lose weight quickly, you might lack motivation because you’re not seeing “results.” Or if that’s the intention, you might be choosing types of exercise you don’t really enjoy.

You might take part in a type of exercise because you think you should, not because you want to.

Think about it like this: If exercise wouldn’t impact the numbers on the scale, would you choose another kind of workout? Would you change the types of movement you do? If the answer is yes, ask yourself more. What types of movement did you enjoy as a kid growing up? Did you rollerblade? Swim? Dance? Do gymnastics? Jump on the trampoline? Perhaps it’s time to revisit a form of fitness you actually find enjoyable.

With the summer up ahead, take the opportunity to explore the wide array of movement options, whether indoor or outdoor. Find some form of exercise that brings you pleasure and makes you feel good and confident, and you’ll have a winning formula. With that in place, you can look forward to those long summer days with anticipation and joy, not burnout.

By Laura Shammah, MS, RDN

How to help your picky eater gain weight

I’m aware that this column is often focused on weight loss or management, but the issue we’ve been struggling with for a while now is the opposite, and I’m hoping you can help us. My nine-year-old daughter is an extremely picky eater and has a very limited list of foods she consumes. Additionally, she’s experiencing sensory issues that make it difficult for her to eat properly, which results in her not putting on enough weight. Her doctor hasn’t been overly concerned (yet), but he did urge me to look into a proper diet that will help her gain weight. What can I do to help my daughter overcome her sensory issues and ensure that she gets the nutrition she needs to develop properly?

I appreciate that you’re raising this issue, especially given how little this matter is discussed. It may help you to know that many of the clients I’ve worked with have been dealing with similar issues, and that they’re more common than you might think.

There are a variety of causes for underweight in kids, many of which are related to a term that can sound frightening: failure to thrive.

This medical term isn’t a disease and doesn’t have a single definition, but it usually refers to a child’s hindered growth caused by lack of nutrition.

In babies, failure to thrive may occur because of feeding problems, including:

• difficulty with latch in breastfeeding

• an allergy to formula ingredients

• reflux

These can all lead to a child falling behind in their growth pattern.

Children of any age may experience failure to thrive due to:

• an undiagnosed food allergy or intolerance

• illness

• oral problems

• gastrointestinal conditions

• behavioral, developmental, or neurological issues

Certain medications are also known to interfere with appetite, causing weight loss or weight plateaus in kids.

Drugs used to treat attention deficit hyperactivity disorder (ADHD) in children, such as Ritalin, Dexedrine, and Adderall are especially known for their side effect of decreased appetite. If you think your child’s medications may be affecting their appetite or weight gain, speak with their pediatrician about your concerns. Don’t stop any medications abruptly.

Sometimes, the reason for a child’s slow weight gain might be as simple as not taking in enough calories for their age, especially if they’re limited to very few foods. Active, growing kids may require more calories than you realize. Preteen boys, for example, often need as many calories as adults.

For the record—and for your own peace of mind—the Centers for Disease Control and Prevention (CDC) defines “underweight” as falling in the bottom fifth percentile of the growth chart.

No matter the cause for your child’s slow weight gain, the good news is that as a parent, you have lots of control over one primary healing factor: their diet. A nutritious, high calorie eating pattern is the best place to start.

If the issue is picky eating, as is your daughter’s case, you can also set a good example by modeling healthy eating behaviors and making nutritional choices. Looking into sensory issues can also be a good start toward helping her develop healthier eating habits (and to help her in other areas of life, as well).

For all other parents reading this, it’s important to distinguish between underweight that is concerning and a weight that’s simply below the norm. It’s only natural to take notice when the points fall below the average, but keep in mind that some variation in the growth process is normal.

Pediatricians typically look at a child’s weight progress over time, rather than a single low weigh-in at a well-child visit. They can also help a parent focus their efforts at home on helping their child gain weight.

Parents need not worry if their child skips a meal here or there or suddenly turns up their nose at certain foods, or—for toddlers, let’s be honest—an entire category of foods.

Kids’ appetites can be fickle. As parents, we should give our child time and space, knowing that this very well could be a temporary phase. But, we should always continue to offer a wide variety of foods.

In your case, as your pediatrician advised you to look into a plan, here are some basic healthy weight-gain tips. Incorporate a range of nutrients. The first area you should focus on is protein, which includes red meat and chicken; fatty fish such as salmon, tuna, or sardines; eggs; nut/seed butters; and soy proteins. There are many recipes available that will help you incorporate protein in a kid-friendly manner.

Dairy is another food group you should offer if your child is struggling with weight gain. This includes full-fat yogurt, cheese, whole or 2% milk, buttermilk, half-and-half or cream, sour cream, and cream cheese. A simple switch to full-fat or whole milk can help your child get some needed fat.

In general, try to incorporate more healthy fats and oils in their diet. Fats and oils include olive oil, avocado oil, and butter.

Of course, carbs can also help. Rice, potatoes, corn, high-fiber breakfast cereal, whole grains, pasta, quinoa, oats, protein and granola bars (those that are low in sugar, such as 5 grams or less per bar) are all good options.

Fruits and vegetables such as coconut, avocado, dried fruit, bananas, mango, grapes, squash, and other root vegetables are all higher in calories and can help with weight gain.

If your child prefers beverages, try offering smoothies with substantive ingredients like full-fat yogurt, nut butters, or coconut milk. Protein shakes boosted with protein powder, avocado, nut butters, or chocolate milk (best if you opt for homemade shakes with all-natural ingredients) are also a favorite for kids.

If your child is filling up on low-calorie beverages, try to limit them. Hydration is certainly important for kids from infancy to the teenage years. But sometimes, too much liquid can compete with food for space in your child’s tummy. To promote appetite, try offering foods before beverages at mealtimes. Also, avoid sugary beverages like sodas and fruit juices. Drinking is sometimes easier for a child who has a small appetite, so adding chocolate milk next to a grilled cheese sandwich can add more healthy calories to the meal.

Allow eating whenever hunger hits. For most of us, eating shouldn’t be an all-day free-for-all. For kids who struggle to put on weight, however, allowing food at any time of day can be a perfectly acceptable approach. Consider getting away from the pre-set meal and snack times you think of as “normal” or “right” and simply encourage your child to eat whenever they’re hungry.

Here’s another strategy that goes hand in hand with the “eating is always OK” model. Rather than sticking to a tight schedule of breakfast, lunch, and dinner, feel free to play with the frequency of meals and snacks. Your child may take in more calories by eating six to eight smaller meals per day than by eating three. I find this very effective. Try to encourage eating every two to three hours.

Don’t let kids load up on empty calories. Foods like soda, potato chips, and fast food may lead to weight gain, but since these choices are generally low in nutrients, they’re not particularly favorable for your child’s health. Opt for more nourishing, whole foods as often as possible.

Include high calorie add-ons in everyday foods. Incorporate high-calorie additions into everyday foods. For example, nut butters, avocado, avocado oil, and other calorie-dense ingredients can all easily make their way into smoothies to add bulk. And when your child needs to gain weight, there’s nothing wrong with using buttermilk in pancakes, sour cream on baked potatoes, or extra cheese in pasta or on pizza.

Offer a variety of foods. Offer your child a range of foods, including those with different textures, flavors, and colors. Experiment with different cooking methods to make the food more appealing to your child. For example, some children with sensory issues prefer crunchy foods, so try baking or roasting vegetables instead of boiling them.

Don’t limit exercise. Since weight gain is essentially a calories-in versus calories-out equation, it might be tempting to tell a child who is underweight not to get too active. But kids need daily exercise. Unless advised by your doctor, it’s best not to limit their activity.

Putting together all the pieces to help your child gain weight can be stressful, and you don’t have to do it alone. Seeking help from a dietitian can make a world of difference. With expert knowledge of childhood nutrition, a dietitian can guide you toward making the best choices for your child’s diet.

BY FAIGY SCHONFELD