WHAT TO DRINK

When I talk with people at SCA health assessments about cutting back on soda (pop) and other sweetened beverages, I am often asked “What should I drink?”  My first answer, of course, is water.  As you are trying to cut back on other drinks, you may want to try alternating each drink of your current beverage with a bottle or glass of water.  For those who have difficulty drinking plain water, here are some other ideas of healthy beverages.

WATER

Try adding flavors to water or seltzer water that do not contain sugar or artificial sweeteners.  Most powdered products that add flavor to water contain sugar and/or artificial sweeteners.  Instead, add a squirt of lemon or lime juice.  You can even get fancy by putting some fresh fruit (orange, berries, melon, cucumber, or mint leaves in a pitcher of water.  The water will absorb the flavor.  For convenience, you can buy Hint Water, which is already infused with flavors. 

I also recommend “water essence” made by soda stream that has no sugar or artificial sweeteners.  It can be added to water or seltzer water. 

TEA OR COFFEE

If your blood pressure is high or if you have trouble sleeping, be careful about consuming too much caffeine.  If you drink coffee or tea (hot or iced), try to stick with decaffeinated or limit the amount.  Coffee has more caffeine than black tea.  Green tea has less than black tea.  Herbal tea (such as chamomile, mint, or fruit tea) has no caffeine.

Both coffee and tea are high in antioxidants and can be beneficial for health.  What usually makes them unhealthy is what people add to them.  Limit the sugar or artificial sweeteners in coffee or tea.  Powdered creamer is made with trans fats, so try adding skim milk, lowfat milk or milk alternatives (soy, almond, rice, etc).

If you buy bottled iced tea, try unsweetened or look for one with less sugar, such as some of the flavors made by Honest Tea.  

VEGETABLE JUICE

Fruit juices are high in sugar, but vegetable juices (such as V8) can be a good source of nutrients.  Choose low sodium varieties or try making your own with a juice machine.  If you do drink fruit juice, try to mix it with water to reduce the sugar and calorie content.  Citrus and dark berry juices (with no sugar added) are the highest in nutrients.

GREEN DRINK

If you think you might not be getting enough fruits and vegetables, you may want to supplement your diet with a “green drink.”  This could be a powder that you add to juice or milk.  You can also make a green smoothie in a blender with a combination of fruits and vegetables.  Here is an entertaining video with examples of nutrient-packed (and very tasty) green smoothie. (Note: some contain other colored vegetables and are not actually green!)

FRUIT SMOOTHIES

Be careful of store or restaurant smoothies, which can be high in added sugar, artificial sweeteners, and/or calories.  Try smoothies that are made from just fresh (or frozen) fruit, water or milk, and ice.  The fiber in the fresh fruit slows digestion and creates less of a spike in your blood sugar than fruit juice.  If you have diabetes, talk with your family doctor about how much fruit should be included in your diet.

MILK AND MILK ALTERNATIVES

Fat-free (skim) milk is a good source of protein.  The fat in other types of milk can raise your cholesterol and triglycerides.  If you don’t like milk or have lactose intolerance, try milk alternatives, such as soy or almond milk.  Soy and almond milk have the same nutrient found in soybeans and almonds.

Whatever you are drinking, it is important to stay hydrated.  Determine your unique hydration needs. Remember that many healthy beverages still have calories, which should be considered if you are trying to lose weight.  If you have suggestions or questions about healthy beverages, leave us a comment below!