What you drink is just as important as what you eat. Many drinks contain sugar and little or no nutrients, while others have nutrients but are also rich in fats and calories. The following are some tips that will help you to select better and healthier drinks.
1.- A cheap option: water usually is. Save money by drinking tap water at home and when dining out.
2.- Drink water: when you’re thirsty, drink water, not sugary drinks. Soda, energy and sports drinks contain lots of sugars and, most of the time, more calories than you need. Water and drinks with zero or few calories are better when it comes to maintaining a healthy weight.
3.- Let thirst tell you how much water to drink: although water is an essential nutrient for every healthy body, different people have different needs. Many of us absorb enough water through the food and drink we ingest. Drink plenty of water if you maintain an active lifestyle, live and work in a warmer climate or are an ‘older-aged’ person.
4.- Manage your calories: drink water during and in between meals. Adults and children normally ingest around 400 calories daily with drinks; water can help to manage this process.
5.- A drink zone for kids: water, skim milk and natural juices should be readily available at home. Keep bottled water and healthy drinks in the fridge so they’re ready when you go out, or put them in your children’s backpacks before they’re off to school. Depending on age, children can drink between one-half and an entire glass of fruit or vegetable juice daily, while adults should have a whole glass.
6.- Don’t forget the milk: choose skim milk, reduced-fat milk, or soy milk. Even though each type of milk contains the same amounts of nutrients, such as calcium, vitamin D and potassium, the number of calories can vary. Older infants, teenagers and adults need three cups of milk daily; children between the ages of 4 and 8 should have two and a half cups; 2 cups a day is enough for 2 and 3-year-olds.
7.- Enjoy your drink: when water isn’t an option, enjoy your favorite drink in moderation. Remember to check the number of servings on the label of the can, bottle, or glass to prevent going over the amount of calories that your body needs. Choose small-sized drinks instead of large ones.
8.- Water for the road: water always comes in handy. Fill up a reusable bottle, rinse it out with water, and put it in your bag for that moment when thirst comes calling. Reusable bottles are also a good way to protect the environment (always make sure they can be refilled before doing so).
9.- Check the info on the label: it contains nutrition facts, including the total amounts of sugars, fats and calories. Use it to make a healthier choice.
10.- Compare the nutrients in your drinks: take a look at the nutritional value per serving figures to know how many calories, sugars and fats are in your favorite drinks.
