Your diet is going along fine; you’ve had a high-protein breakfast, a green leafy salad for lunch and some fresh fish and veggies for dinner. But what did you have to wash it all down? It’s easy to overlook what we drink, which can often consist of extra calories. While we’re paying attention to our food choices, we should also keep our drinks in check.
According to the Academy of Nutrition and Dietetics, our calorie consumption from beverages has more than doubled in the last 50 years. This is mostly because a surge in soft drinks, sports drinks and sweetened tea consumption. Drinking a few extra calories may be okay if we compensate by making even better food choices or exercising more.
Drink a lot of water. Your body absolutely needs water to survive and thrive. Along with keeping your body hydrated, water is calorie-free! The bigger you are, the more you should drink. You’ll know you’re drinking enough water when your urine is clear and odorless. If you’re thirsty, you’re already dehydrated. Always keep a bottle full nearby and sip throughout the day.
Low-fat milk is another healthy option. It consists of protein and calcium that helps build lean muscles when combined with strength training and helps build healthy bones and teeth.
Fruit juice comes from fruit so it must be healthy, right? Not so fast. Fruit juice is often very high in calories and added sugar. If you drink a glass, keep it under 4 to 6 ounces a day and make sure it is 100 percent juice. If your kids crave juice, water it down. It will still taste delicious and they won’t know the difference.
Limit soda, sweetened tea, sports drinks and alcoholic beverages. All of them are high in empty calories. If you can’t resist, drink these in moderation and in the smallest size available.