REFRESH YOURSELF!!With Fruit Infused Water

* WHY DRINK MORE WATER?

Skin

Energy Hydration

Digestion

Age Range    Gender     Total Water (Liters/Day)

4-8 years        

Girls and boys     1.3

9-13 years     Girls 2.1  Boys 2.414-18 years Girls     2.3  Boys 3.3

FRUIT Citrus | grapefruit, lemon,

Meyer lemon, key lime, lime, blood orange, orange, tangerines

Berries| strawberries, raspberries, blueberries, blackberries, cherries

Tropical | pear, pomegranate, mango, pineapple, banana, kiwi, star fruit

Melons| honeydew, cantaloupe, watermelon

Other | apples, grapes, plums, peaches, nectarines

VEGETABLES Cucumber, carrots, celery,

peppers (hot or sweet)

HERBS mint, sage, rosemary, basil,

cilantro, thyme, stevia, lavender

1. First, simply add the fruit/vegetables in the glass first, take a muddler (or just use a wooden spoon or regular spoon) to slightly mash and breakdown the fruit//vegetables.

Tip: peel the citrus fruits from their skin to avoid a bitter taste.

2. Next, simply take the herb//spice of choice and gently bruise the leaf (i.e. gently mashing), this helps release the natural extracts and oils from the herb//spice.3. Lastly, add either sparkling water or good ole’ filtered water and drink!

NEXT STEP:

Drink 6-8 glasses/day

*Note: Total water includes all water contained in food, beverages and drinking water.

Prepared By: Minna Sabbahi, CSE Dietetic Intern 2015