What you drink is just as important as what you eat. Many beverages contain added sugars and offer little to no nutritional value while others provide nutrients but too much fat and too many calories. How do you make the right choices when deciding what to drink?
Here are 10 tips to help make better beverage choices:
1. Drink water – drink water instead of sugary drinks when you’re thirsty. Regular soda, energy, or sports drinks and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed. To maintain a healthy weight, sip water or other drinks with few or no calories. Adding peppermint leaves or fruit to water gives your water a wonderful flavor which helps with consumption.
2. How much water is enough – let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult. I recommend ½ your body weight in ounces.
3. Another option – Saving money by drinking water from the tap at home is not a safe option. This is due to unsafe practices around the world and the source of where our drinking water comes from. However, consuming lots of alkaline water or a water of your choice is another option for you. The plastic containers from bottled water have been known to damage our environment because these plastic bottles end up in our land fields.
4. Manage your calories – drink water with and between your meals. Adults and children take in about 400 calories per day as beverages but drinking water can help manage your calories.
5. Kid friendly drink zone – make water, low fat or fat-free milk, or 100% juice an easy option in your home. Again, check your sugar content (even in milk and juice). Have ready to go containers filled with water or healthy drinks available in the refrigerator. Place them in lunch boxes or backpacks for easy access when kids are away from home. Depending on age, children can drink ½ to 1 cup and adults can drink up to 1 cup of 100% fruit or vegetable juice (be mindful of the sodium content here) each day.
6. Don’t forget your dairy – when you choose milk or milk alternatives, select low-fat or fat-free milk or fortified soymilk. Each type of milk offers the same key nutrients such as calcium, vitamin D, and potassium, but the number of calories are different. Older children, teens and adults need 3 cups of milk a day, while children 4-8 years old need 2 ½ cups and children 2-3 years old need 2 cups.
7. Enjoy your beverage – when water just won’t do enjoy the beverage of your choice but cut back. Remember to check the serving size and the number of servings in the can, bottle, or container to stay within calorie needs. Select smaller cans, cups or glasses instead of large or supersized options.
8. Water on the go – water is always convenient. Fill a clean, reusable water bottle and toss it in your bag or brief case to quench your thirst throughout the day. Reusable bottles are also easy on the environment.
9. Check the facts – use the nutrition facts label to choose beverages at the grocery store. The label contains information about total sugars, fats, and calories to help you make better choices.
10. Compare what you drink – compare your favorite beverages by looking at calories, added sugars, and fats.
Do you need help your beverage choices and how they fit into your healthy lifestyle design? If so contact me today, I can help!
Read all of my articles about nutrition here. Visit my website for more information about nutrition here.
Mavis Kelley, CHHC, AADP is a Certified Integrative Health and Wellness Life Coach specializing in nutrition, health, well-being, fitness and lifestyle design. For more information or to schedule a breakthrough session, please contact her at: Mavis@nspirehealthyliving.net or visit her website at: http://NspireHealthyLiving.com.
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