| "In the heat of summer, nutritional needs can suffer. We skip meals so we'll look better at the beach, binge on ice cream sundaes on triple-digit days and focus on staying hydrated but don't always reach for the right beverage. " "So how do you watch your waistline but still eat well? It's all a matter of choices, says Suzanne Farrell, a registered dietitian who owns Cherry Creek Nutrition and is a national spokeswoman for the American Dietetic Association. She helped us devise the following quiz. Pull up a beach chair and test your nutritional IQ. " "3. If you want a toned body for the beach or pool this summer, what is the best way to build more muscle mass? " "6. If you want to lose 10 pounds a year, how many calories do you need to cut back per day? " "10. Corn on the cob is a staple at summer cookouts. Which butter-margarine spread is lowest in calories, saturated and trans fats per serving? " "Research has shown that meal replacements such as portion-controlled meals, bars and drinks can be an effective aid for some people. There is insufficient evidence at this time showing that glycemic index of a food affects weight loss. Skipping meals in general can lower metabolism and can trigger us to overeat later on. " "Sports drinks like Gatorade are recommended for a very hot climate or when you're doing exercise that lasts 60 minutes or more. If you're doing a brisk 30-minute walk, water is your best choice. Fruit juices tend to be high in sugar, which delays the absorption of fluids. Red Bull's regular version has 26 grams of sugar, and the carbonation makes you feel full faster, so you might not drink as much as you may need. Energy drinks also have caffeine, which isn't recommended for replenishment. " "To build more muscle you need to work the muscle more and increase the weight of the workload. Sure, you need to meet your protein needs, but you don't need to pump excess protein into your body. Muscle is made of only 15 to 20 percent protein; between 70 to 75 percent is water. The next most important step for building muscle mass is to make sure you're meeting your caloric needs. " "For 100 calories, it is low in fat: 2 grams of fat and 1 gram of saturated fat. It also contains 10 percent each of calcium, fiber, and vitamins A, C and E. " "When you get a craving for a cold sweet dessert but don't want to go overboard in fat and calories, options are now abundant. Choose calories based on the company they keep: Check out the nutrient content. A
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