A study in the journal Pediatrics found that 84% of teens consume sugar sweetened beverages every day. These contribute about 356 calories extra to their daily diets. Consuming just 500 extra calories a day, one would gain about one pound a week. Is it any wonder that Americans are getting wider and heavier?
Here are some tips to help you think before you drink:
1. Win with water. Staying hydrated helps you to feel better, look better and perform better. Keep water handy at home, at your desk and in your car to help you remember to drink throughout the day. With zero calories, water is a perfect beverage choice. Flavor with a slice of lemon, lime, orange, or cucumber for variety. To replace fluids lost after exercising, weigh yourself before and after exercise and drink 16 ounces (2 cups) for every pound lost.
2. Vary your veggies with vegetable juice. Many vegetable juice options are available today and these may be just the way to help you increase your intake of veggies. With only about 25-50 calories per ½ cup, vegetable juices are a rich source of healthy phytonutrients that help fight diseases such as cancer and heart disease. But watch the salt content and choose low sodium versions when available.
3. Increase your fruit intake with 100% fruit juice. Fruit juice provides about the same amount of calories as soda, but supplies a multitude of nutrients that soda is lacking. To help control calorie intake from juice, use a small (4 ounce) glass and limit your serving to one glass per day. Or mix ¼ cup fruit juice with ¾ cup sparkling water (seltzer) and serve over crushed ice for a refreshing fruit spritzer that contains only about 30 calories per glass.
4. Lighten up. Choose low-fat or fat-free milk. Milk is nutrient-rich, providing 9 essential nutrients including calcium, vitamin D, vitamin A and potassium. The USDA Dietary Guidelines for Americans recommend drinking three glasses of low-fat or fat-free milk each day, which has been associated with lower blood pressure and weight control. And at just 25 cents per glass, milk is one of the best beverage bargains in the grocery store. An 8-ounce glass of fat-free milk provides about 80 calories compared with 150 calories in the same amount of whole milk.
5. Enjoy coffee and tea in moderation. Both coffee and tea have been found to contain healthy phytonutrients. Both contain caffeine, so it's important to know your own limits. The National Institutes of Health (NIH) considers about 250 milligrams of caffeine as a moderate intake. Plain coffee and tea are calorie-free but adding milk or cream or sugar can boost calories considerably.
6. Beware of energy drinks. Most contain caffeine and sugar which can impair sleep and add unwanted calories. A typical energy drink provides about 150 calories per 12-ounce can.
7. Lose the liquid calories. Sodas contribute about 150 calories per 12-ounce can and 250 calories per 20-ounce bottle without providing any other nutrients. Classic empty calories.
Sources:
1. www.nutrientrichfoods.org
2. USDA National Nutrient Database.
