dance nutrition maddi maederer

vitiman c, vitiman b, calcium

vitman c- found in things like in citrus fruits, strawberries, kiwi, guava, peppers, tomatoes, broccoli, and spinach.

vitiman b- found in things like egg yolks, oily fish such as salmon, tuna, and sardines, and fortified foods like milk, soy milk, and orange juice.

calcium- can be found in dairy products such as low-fat milk, yogurt, cheese, and cottage cheese

Breakfast - Eggs, Whole wheat toast , grapes or apples and a strawberry smoothie

Lunch- Ham Sandwich with lettuce, tomatoes , and olives but no dressings, variety of fruits and any fruit juice that is 100% of the fruit

Dinner-Red Quinoa and Mango Salad ,steamed veggies on the side, with a smoothie of your choice with fruit in it ( a desert if you'd like but only a small portion

What is dehydration? Dehydration happens when your body is lacking fluids, mostly water.

Symptoms of dehydration include, increased thirst, dizziness, weakness,dry mouth and swollen tongue, and occasionally fainting.

To prevent this from happing you should drink lots of liquids each day but mostly water. The reccomended amount of water to drink each day is a half a gallon or two liters.

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