What has your drink done for you lately?
What has your drink done for you lately? Usually, beverage choice is based on what best slakes thirst and satisfies taste buds. But, don’t stop there. Think of beverages as another opportunity to get needed nutrients.
Most adults and children don’t get enough vitamin E, calcium, magnesium, potassium and fiber, according to USDA’s Dietary Guidelines for Americans. Missing out on these key nutrients can lead to an increased risk of chronic diseases such as high blood pressure, heart disease, diabetes and osteoporosis.
On the other hand, Americans get a substantial amount of calories from beverages: About one-fifth of total calories.
Beverage options abound, but all are not equal in terms of nutrition. Some beverages are high in calories but low in nutrients, and these “empty” calories can add up quickly. Use the Nutrition Facts panel on the label to help you select what to sip. The calories are listed per serving, so be sure to note the number of servings in the container since the container may hold more than one serving. For instance, if the container holds two servings, double the number of calories listed on the label to get the total number of calories in the container.
To help you sip smart, here’s the skinny on a bevy of beverages.
Water
Water is an essential nutrient: It’s necessary for basic body functions and optimal health. Water helps maintain normal body temperature, lubricate joints, and rid the body of waste.
The age-old recommendation to drink 8-10 cups of water a day has been challenged. A better recommendation is to drink enough fluids—water and other beverages—to stave off thirst. Milk, juice and other beverages, including caffeinated beverages, are mostly water, so they count toward total fluid intake. A good indication of hydration is the color of your urine. If it’s darker than the color of fresh-squeezed lemon juice, you’re not drinking enough fluids.
To jazz up plain water, add slices of lemon, lime, or cucumber. Or, try flavored water or sparkling water with a splash of fruit juice.
Consider the quality of your drinking water. Most bottled water, including the two most popular brands, is purified tap water. Both bottled and tap water are tested, regulated and considered safe (the Environmental Protection Agency regulates tap water and the U.S. Food and Drug Administration regulates bottled water). If your drinking water comes from a municipal supply, you can request the Consumer Confidence Report, which includes water quality and safety information, from your community water supplier. If you have a private well, testing the water annually is recommended. Local county health departments offer free water testing kits.
Milk
Milk is a nutrient-rich choice: It contains a significant number of nutrients in comparison to calories. Milk, including flavored milk, contains several nutrients including calcium, potassium, magnesium, protein and vitamins A and D. Fat-free and low-fat milk have less fat than whole milk, but the same amount of vitamins and minerals. Flavored milk is another option. Research indicates that children who drink flavored milk drink more milk and get more calcium and other critical nutrients, do not have higher total intakes of added sugars or total fat and drink fewer soft drinks and fruit drinks compared to children who do not drink flavored milk.
Soft drinks
Regular pop contain calories, but little else. In terms of nutrition, the issue is that soft drinks can take the place of more nutritious beverages. Also, prolonged sipping on high-sugar drinks—including pop, sports drinks, and juice and juice drinks—can increase risk of cavities. According to the American Dietetic Association, enjoying soft drinks in moderation is not a problem as long as people get the nutrients they need from other sources and don’t overdo calories in their overall diet.
Is diet pop a good choice? That depends. Preliminary research indicates that drinking diet soda may increase hunger in some people.
Juice
Most types of juice, including vegetable juice, are high in vitamin C and other antioxidants. But, juice isn’t calorie-free. Recognizing that children may consume too many calories from juice and juice drinks (and may fill up on juice and not consume a well-balanced diet), the American Academy of Pediatrics recommends small amounts of 100% juice and discourages use of fruit drinks. Children 1-6 years old should drink no more than 4-6 ounces of 100% juice each day, and children 7-18 years old should drink no more than 8-12 ounces of 100% juice each day.
Smoothies
Since smoothies are made with milk, yogurt and/or juice, they’re nutrient-rich, but can also carry a lot of calories. Try these tips to lessen the calorie load:
- Choose a smaller size
- Order without added sugar or other sweeteners (the fruit or fruit juice makes it sweet)
- Prepare or order milk-based smoothies using fat-free or low-fat milk.
Consumer Reports magazine recently conducted a taste test of top-selling smoothie brands. The taste testers included kids as well as food experts who evaluated taste and nutrition. The dairy-based Lifeway Lowfat Kefir Strawberry is a good source of calcium and protein and got first place for taste. In the fruit-based smoothie category, the winner was Bolthouse Farms Berry Boost Blend, which is 100% juice and contains four grams of fiber and lots of vitamin C.
Sports Drinks
Sports drinks have advantages in certain situations such as exercise lasting more than one hour. The carbohydrates and electrolytes in sports drinks help prevent dehydration, restore fluid and electrolyte losses and replenish glycogen stores. When exercising less than one hour, plain water works just as well as sports drinks and costs less.
Tea
Hot or iced, many type of tea contain phytochemicals (plant chemicals) which act as antioxidants, protecting body cells from damage. In fact, green, white, black and oolong tea have more antioxidant activity than many fruits and vegetables. Preliminary research indicates that 4-6 cups of tea per day may reduce risk of certain cancers. If you choose sweet tea, keep an eye on the calories.
Coffee and Coffee Drinks
Drinking coffee in moderation isn’t harmful (although not recommended during pregnancy) and may have health benefits, according to the American Heart Association, Harvard Medical School and Mayo Clinic. Drinking 2-3 cups of coffee a day may decrease risk of type 2 diabetes, heart disease, gallstones, cirrhosis, Parkinson’s, Alzheimer’s, and colon, liver and breast cancer. Individual tolerance to caffeine varies, however, and in some people, coffee may cause or worsen anxiety, insomnia and gastrointestinal reflux. In addition, some studies suggest that coffee may increase risk for heart attack and stroke in those who already have heart disease.
Coffee is calorie-free, but those who frequently consume coffee drinks may get more calories than they bargained for. Check the company’s Web site or in-store nutrition information for the skinny. Calorie consumption from coffee drinks can be kept in check with these tips:
Order the coffee drink with fat-free or low-fat milk in lieu of whole milk
Order a smaller size
- Request less flavoring or opt for sugar-free syrup.
- Skip the whip or request less
Karen Giles-Smith, MS, RD, is a registered dietitian and freelance writer based in Mason, Michigan. Visit her Web site and blog at www.TheWellnessWriter.com
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