Healthy Drinks

August 2012

Healthy Drinks Simply Water We drink to quench thirst, to warm up and cool down. We find drinks to help us wake up and go to sleep. Beverages are a major part of our everyday lives, but which ones are the best for healthy lifestyle? Since 60% of body weight comes from water, it is clear that water is by far the only fluid our body needs. Water is so important that the government makes sure water is safe. Monitored by the Food and Drug Administration (FDA), Environmental Protection Agency (EPA) and other governmental agencies, they know how important safe water is to sustain life and maintain healthy living.

In 2006, the American Journal of Clinical Nutrition published guidelines for beverage consumption, developed by the Beverage Guidance Panel. In the panel review they stated that water is necessary for metabolism and normal physiological function. Eating foods like tomatoes and watermelon help to assist with meeting fluid intake requirements because they have a high percentage of water. Adults and children consume about 400 calories per day from high calorie content beverages. Increasing water consumption will assist with managing these high calorie beverages. The challenge with drinking water is that when compared to some of the tastier and sweeter beverage choices, water does not always measure up.

Suggestions for Improving the Taste of Water  Change the flavor of water by adding a sprig of mint, slice of cucumber, lime, or other citrus fruits.  After a favorite is established, get creative and mix your favorites for a new refreshing taste.  Add a splash of fruit juice to your water.

When water Just Won’t Do Coffee and tea are not substitutes for water, however, in their natural state, both can adequately hydrate your body without a high fat and caloric intake. Once the sugary flavorings, whip cream, and other extras are added to tea and coffee, these otherwise reasonable drinks become high calorie, high fat beverages. Try skipping the whip cream and adding low fat or skim milk instead of the higher fat options. If possible, drink it plain. If plain is not possible, check the nutritional label to keep in mind the serving size and nutritional value of your consumption.

Diet drinks and sodas with few to no calories due to the use of artificial sweeteners are a better choice than the sugar-sweetened soft drinks. However, they should be considered an occasional treat and not consumed on a regular daily basis. The fact that they could contribute to an increase in weight gain indicates that they are not a harmless alternative to water.

Keep in mind that while some smoothies and some fruit juices have nutritional value, they are also high in sugar, and consumption should be limited. The USDA recommends that depending on the age, children can drink one half to one cup of 100% fruit or vegetable juice daily. Adults are also allowed up to one cup of 100% fruit or vegetable juice per day.

Dairy Tricks The nutrients and benefits of milk are calcium, vitamin D, and potassium. But depending on which type selected, high fat and high caloric intake could be a part of the beverage.

Select low fat or fat free milk and fortified soymilk because these choices provide the benefits of milk without the high fat and high caloric intake. The USDA recommends that older children, teens, and adults need three cups of milk per day, while children four to eight years old need two and one half cups, and children two to three years old need two cups of milk or dairy products.

Suggestions and Recommendations for Making Healthy Drinking Choices  Moderation is the key with non-water beverages.  Make a habit of ordering a smaller size or child size portion to assist with staying within the caloric limitations.  Pick one day a week to reward yourself by enjoying a smaller portion beverage after making good choices for the other days of the week.  To assist with understanding the nutritional value of what you drink, go to ChooseMyPlate.gov/SuperTracker. This online tool will compare calories, added sugars and fats in your favorite beverages.

Need extra Motivation?

If you are a regular soda or expensive coffee/tea drinker, find a store brand of coffee or tea that you enjoy and prepare it for a month. Calculate the savings from your healthier choice, and treat yourself to a non-food treat. Or continue the practice and watch your savings grow.

Games to Play Encourage non-water drinkers to drink water by playing a drinking water game. Have a taste test competition of various water brands. Organize the competition in a bracket system and have the participants form teams. The water brand with the most votes moves up the bracket. Allow the participants to only taste two brands at a time. At the end of the competition, inform the company of the best tasting water winner.

Information Sources: Harvard School of Public Health, The Nutrition Source. (http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/healthy-drinks-fullstory/index.html) Mayoclinic: http://www.mayoclinic.com/health/artificial-sweeteners/MY00073 http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet19MakeBetterBeverageChoices.pdf Hand, Becky. Healthy Beverage Guidelines--Drink Up, But Drink the Right Stuff.

For more information contact: Dawn Burton Health Coordinator deburton@pvamu.edu Phone: 713.797.7033 Fax: 713.797.7052

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