Drinks

One of the easiest and fastest ways you can improve your health and weight is by re-evaluating your beverages. Do you drink regular sodas, specialty coffee drinks, sports drinks, juices, energy drinks or alcohol?

The calories in drinks do not make us feel full, but can certainly make us fat. Save any of the calorie rich drinks listed above for special occasions. On typical days enjoy a mix of plain water, low-fat milk, tea, coffee, infused water and or sugar-free drinks.

Water:

• Water flushes out of vital organs
• Carries nutrients to your cells
• Provides moisture for tissue in the ear, nose and throat
• Staying hydrated keeps you from misinterpreting thirst for hunger

Low Fat Milk:

• Improves bone health
• May reduce risk of osteoporosis
• Associated with reduced risk of heart disease and type 2 diabetes
• Associated with lower blood pressure in adults
• Contains calcium, potassium and vitamin D

Tea and Coffee

• High in antioxidants (do not add sweeteners or milk to get all health benefits)
• Improves mental alertness and thinking
• Choose green tea for the greatest health benefits

*Drink in moderation. Drinking too much can cause insomnia, nervousness, restlessness, irritability and upset stomach

Infused Water (See recipes below):

• Low calorie
• High in vitamin C – improves iron absorption, synthesis of collagen, wound healing
• Fiber
• Various antioxidants
• Potassium – electrolyte, critical for heart function and muscle contraction

*If using citrus (lemon, lime, oranges, etc.) or carbonation, consume these in moderation as excess can erode teeth

For more information on fruits and vegetables, selection, storage and recipes: www.fruitsandveggiesmatter.gov/

Natural Sweeteners

Sugar, honey and agave nectar have little to no nutritional value = empty calories.

Curious about artificial sweeteners? See my post here about artificial sweeteners.

Drink Recipes

Herb Cucumber Water

• 6 cups chilled still spring or mineral water
• 12 thin slices cucumber
• 4 thin slices lemon
• 2 sprigs (each 2 in. long) fresh rosemary, slightly crushed

Preparation

In a pitcher, combine water, cucumber, lemon and rosemary. Serve, or cover and chill at least 2 hours or up to 8 hours. Add ice cubes just before serving.

Citrus Cucumber Infused Water

• 1 lemon, sliced
• 1 lime, sliced
• 1 orange, sliced
• 1/2 cucumber, sliced
• 6 cups of water

Raspberry Basil Infused Water

• Large handful of quartered raspberries
• 10 to 12 basil leaves
• 1 gallon of water (16 cups)

Preparation

Add ingredients to pitcher. Fill with chilled water, add ice to further chill.

Preparation
Add ingredients to pitcher. Fill with chilled water, add ice to further chill.

****Everything in moderation – everything shouldn’t be sweet or salty. People who constantly overwhelm their taste buds with these artificial flavors tend to eat more processed foods to get the taste they want and then natural foods aren’t satisfying.

Mandy Seay is a registered and licensed dietitian. She works as a nutrition consultant in Austin, Texas, specializing in diabetes, weight loss, lipid control and preventative nutrition. For more health articles and nutrition information, check out Mandy’s website Nutritionistics.

Advertisement