· If you are eating within your caloric budget, you won’t gain weight

If the total number of calories you consume during the day (including your late night snack or meal) is equal to your energy needs, you won’t gain weight. After all, weight is determined by energy balance (and genetics). In general, if you eat fewer calories than you need, you will lose weight and if you eat more, you will gain.

· The nutritional content of food doesn’t change during the course of a day (or overnight!).

A certain food (i.e., an apple) will provide you the exact same quantity of energy (calories), vitamins and minerals whatever the time of the day you eat it. Eat it during the day- get 100 calories. Eat it at night- get the same 100 calories. **If you let food sit in your fridge for too long, it will contain less vitamins and maybe some extra stuff (bacteria and/or mold!) But this is another topic!

You probably know that your body needs water throughout the day, but do you know exactly why? We found a laundry list of reasons why you should drink up!

• Fluid balance. Roughly 60 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more.
   
• Calorie control. Forget other diet tricks — drinking water could also help with weight loss. Numerous studies have found a connection between water consumption and losing a few pounds. The secret reason? Water simply helps people feel full, and as a result consume fewer calories.
   
• Muscle fuel. Sweating at the gym causes muscles to lose water. And when the muscles don’t have enough water, they get tired. So for extra energy, try drinking water to push through that final set of squats.
   
• Clearer skin. Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne. While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.
   
• Kidney function. Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need  enough fluids to clear away what we don’t need in the body. Let's drink to that!
   
• Productivity boost. In order to really focus, a glass of water could help people concentrate and stay refreshed and alert.
   
• Fatigue buster. Move over coffee — water can help fight those tired eyes too. One of the most common symptoms of dehydration is tiredness. Just another reason to go for the big gulp! (Not the 7-11 kind.)  
  
  
• Pain prevention. A little water can really go a long way. Aching joints and muscle cramps and strains can all occur if the body is dehydrated.
   
• Keep things flowing. Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to the colon which helps make things, ahem, move smoothly.
   
• Sickness fighter. Water may help with decongestion and dehydration, helping the body bounce back when feeling under the weather. Just beware — drinking fluids hasn’t been scientifically proven to beat colds in one swoop, so don’t swap this for a trip to the doctor or other cold remedies.
   
• Brain boost. A study in London found a link between students bringing water into an exam room and better grades, suggesting H2O promotes clearer thinking. While it’s unclear if drinking the water had anything to do with a better score, it doesn’t hurt to try it out!
  
  
  For the full article: 12 Unexpected Reasons to Drink More Water This Year by Laura Schwecherl
  
  
  Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

We want you to stay healthy this Fall and holiday season- OR we want to you get better as soon as possible. Here's a fun infographic about what exactly the flu is, why it happens, and it's entire life cycle. Not to mention how to alleviate the symptoms and get on the road to recovery! 
While flu season in the U.S. is typically at its worst in January and February, the beginnings of the virus typically start to appear as early as October. While we wouldn't wish the misery of the flu -- read: sneezing, sore throat, fever and general miserableness -- on anyone, if you are one of the unlucky ones to fall ill, there are some things you should know about what's happening inside your body.
Article and graphic adapted from: The Life Cycle of the Flu