Summer is quickly approaching, and we all want to look our best. Consuming healthy food is vital to the way we look and feel, but are you drinking your way to weight issues? Fluid intake is often overlooked and is an easy way to increase calorie and sugar intake. With the popularity of sodas, sweet teas and sports drinks, studies show calorie intake from these beverages has more than doubled since the 1960s. Over time, if you don't increase physical activity and account for the extra calories from fluids, you will see weight gain and develop a hard habit to quit.
Here are some tips to help you rethink and refresh your drinks:
Choose water! Water is essential for your health. It's calorie-free and budget-friendly. Water keeps us looking great and energizes our muscles and brain. Be sure to carry around a water bottle so you can sip on water throughout the day. Tired of the taste of water? Add some fresh/frozen fruit to give it a hint of flavor. You know you are drinking enough water when your urine is clear and odorless.
Limit juice to 8 ounces or less a day. Although 100 percent juice can provide several great nutrients, it's best to eat whole fruits and vegetables. With whole foods you get a better source of vitamins and minerals, and they tend to be more satisfying. Fruits and vegetables also have a high water content plus fiber.
Although milk is a nutrient-rich drink to help build and maintain healthy bones and teeth, the American culture often drinks too much milk. There are many other great sources of calcium such as broccoli, kale and sardines that you can consume instead of drinking milk. For adults, try to limit dairy intake to 3 cups daily, whether that's milk, yogurt or cheese.
Be cautious of other beverages such as sodas, energy drinks, fruit drinks and sweet tea. Even diet sodas that have zero calories can contribute to weight gain. Diet sodas are loaded with artificial sweeteners and chemicals that can be harmful to your body. Research has shown that artificial sweeteners may cause you to eat more. Our cravings for these drinks often get the best of us, so choose the smallest portion and get water with it.
Replace those sugar-sweetened beverages with more water. The common complaint with water is that it's boring. Fear not! Below are ideas to add some zing to your water. You can add single ingredients such as pineapples or can add a mix of fruit, vegetables, and herbs. Mix and match with what you have at home, such as:
- Watermelon and mint
- Cucumber and mint
- Cherry and lime
- Orange and pineapple
- Strawberry and mint
- Lemon and basil
- Lemon and blueberry
- Thyme and blackberries
- Cantaloupe and watermelon
This list could go on and on. There are some many potential combinations. Have fun with it, and find a combination that works best for you!
Jenna Laubert is a registered and licensed dietitian at the Cole County Health Department and WIC Program.