Nutrition is a science
Fruit and more;
be healthy by following
the advice of
the experts
Watch your weight and always lead
an active lifestyle
Eat more cereal, pulses, fruit and vegetables
Fats: choose the quality
and limit your intake
Consume sugar, cakes and sweet drinks in moderation
Drink plenty
of water
every day
What about salt? Less is better
Alcohol: if you do drink, limit your intake
Vary your diet often
Well-being
Fruit Team
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Drink plenty of water every day
Water is an essential vital constituent in the human organism, and it is also the largest component in our bodies. It is indispensable for the body to carry out all its functions and biochemical reactions. Water enters the structure of various substances and acts as a solvent for most nutrients (minerals, water soluble vitamins, amino acids, glucose etc), playing an essential role in digestion, and in the absorption, transportation and use of these nutrients. Our organism also eliminates metabolic waste through water, and it is also vital in body temperature regulation. What is more, water acts as a “lubricant”, it has a shock absorbing function in our joints and tissue, it keeps skin and mucus linings elastic and compact - the proper functioning of mucus linings depends on the right degree of hydration - and ensures the right consistency of our stomach contents. Since no system in the body can do without water, it is obvious that keeping a right “water balance” (ratio between “incoming” and “outgoing” water) is fundamental to preserving our health in the short, medium and long term.
Advice:
  • Always listen to your sense of thirst and try to avoid becoming thirsty by drinking enough, on average 1.5-2 litres of water a day. In addition, remember that children are at greater risk of dehydration than adults.
  • Drink small quantities frequently. Drink slowly, especially if the water is cold, as a sudden decrease in stomach temperature can create the conditions for a dangerous stomach congestion.
  • Elderly people should get used to drinking frequently throughout the day, during and between meals, even when they do not feel thirsty.
  • A water balance must be maintained by drinking water mainly, either from the tap or bottled, both are tested and safe. Remember that other drinks (orangeade, cola type drinks, fruit juices, coffee and tea etc.) do supply us with water, but they also contain calories (like simple sugars) and chemically active substances (e.g. caffeine). These beverages should be drunk in moderation.
  • It is wrong not to drink in order to avoid sweating more or to avoid putting on weight: sweating is fundamental for body temperature regulation and water contains no calories.
  • Drink during and after physical exercise to quickly reintegrate water-loss due to sweating. Drink water mostly.
  • When some illnesses provoke a higher water loss (e.g. temperatures or repeated attacks of diarrhoea) the water lost must be replenished adequately and fast.
(taken from “GUIDLINES FOR HEALTHY ITALIAN NUTRITION” – Ministry of Agricultural and Forestry Policies and INRAN Italian National Institute of Food and Nutrition Research – 2003)