To Your Health
July, 2011 (Vol. 05, Issue 07)
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Another great healthy choice when it comes to beverages is flavored tea. If you need to sweeten your tea, try adding a teaspoon of Stevia, a no-calorie sweetener that comes from an herb native to South Africa. Another great choice is agave syrup (also use 1 teaspoon.)

When considering beverages, it is essential to always read the nutrition facts just like you would with food. The first ingredient listed is the most common ingredient; the least common ingredient is listed last. Your drink should be mostly water or 100 percent juice, depending on the beverage. If you see sugar first on the label, watch out!

Also, make sure to watch serving sizes, indicated by "servings per container." You might think one bottle equals one serving size, but in reality you could be consuming 2.5 times the "amount per serving."

Always make sure to limit your intake of beverages that contain added sugars or artificial sweeteners such as high-fructose corn syrup, Splenda, aspartame, sucrose, sorbitol, brown rice syrup, dextrose, sucralose, etc. If you need a drink with a sweetener, stick to ones with natural ingredients such as honey or agave.

Other things to consider: Try to keep your sugar intake lower than American Heart Association's limits for added sugars: 100 calories (6 tsp) for women and 150 calories (9 tsp) for men per day. (These shouldn't be coming from beverages, since many of your foods contain sugars).

If you need that glass of juice in the morning, stick to grapefruit or orange, make sure they are 100 percent juice, and have a 4-ounce serving. Eating whole fruit is always the better choice because you get more fiber and nutrients.

soda can - Copyright – Stock Photo / Register Mark So this summer, satisfy your parched taste buds with water; and if you can't forgo your favorite sip (or more) of something less healthy, do it in small amounts! Small changes can equal big results! Drink well.


Five Tips for Beverage Consumption:

  1. Avoid drinking beverages that provide large amounts of calories and sugar. Many sodas, sports drinks, juices, and fruit drinks also contain corn syrup, artificial dyes, and flavorings that your body doesn't need. Stick to drinks with the fewest and most natural ingredients.

  2. Lighten coffee or tea with nonfat milk instead of cream or creamer. Add flavor and brightness with a dash of cinnamon.

  3. If you need a fizzy drink, add a splash of juice or lemon slices to plain sparkling water. Watch out for sodium levels in these drinks! Make sure to pick brands with no or low sodium.

  4. Order the smallest size beverage available when ordering out.

  5. Try not to reuse plastic bottles ,as there is a risk of bacterial growth. If you buy water in plastic bottles, transfer it to a glass pitcher or reuse glass or stainless steel water bottles.

Carrie Wiatt, MS, is a certified nutritionist, educator, and the founder and president of Diet Designs, a food and nutrition company.