Enjoy Thirst Quenchers
Drinks can be a great way to add many important nutrients to our daily meal or snack plan... or our drinks can really lead us astray, adding extra calories, sugar, and fat without much health benefit. Find a balance so that your daily drink choices are enjoyable, tasty, thirst quenching, and healthy.
Consider:
- Daily beverage choices
- Portion sizes
- When, where, and why you choose your drinks
Dairy Dazzling Drink Choices
Dairy products are a great source of vitamins and minerals, the most important of which are calcium and vitamin D. Calcium and vitamin D are key nutrients for proper bone growth and strength. Adults, especially women, increase their risk of osteoporosis if they don't get enough calcium over time. Three cups of dairy per day are recommended. An 8-ounce cup of milk is considered a 1-cup serving from the dairy group.
Dazzle your daily diet by enjoying low-fat milk in the following ways:
- As a beverage with meals.
- Combined with berries and nuts and poured over breakfast cereal.
- Mixed with yogurt and fruit to make an on-the-go tasty smoothie.
- Chosen as a grab-and-go bottle from the convenience store, along with whole-grain crackers for a quick snack.
Water Logged
Being well hydrated is important for almost every function in your body. After all, your body is about 75% water. When you are slightly dehydrated, your ability to even do basic daily tasks is diminished. Use the following WATER LOG questions to identify your water-drinking habits.
Water Log
How often do I take breaks during the day to get a drink of water? _______
Is water easy to access while I'm at work? ____ in the car? ____ where I relax, play, or exercise? _____
What are the places and times during the day that I choose water? ____________________
How much water do I drink during an average day? _____
- Use your water log to help you set goals to increase your water consumption. Try these tips to increase water intake:
- Carry a water bottle with you.
- Every time you pass by a water fountain, stop and take a drink.
- Drink a glass of water with each meal.
- Eat more fruits and vegetables; they are good sources of water.
Sugar Adds Up!
- A twelve-ounce sugared soda contains approximately 9 to 10 teaspoons of sugar and approximately 150 calories. While tasty, the empty calories can make it hard to maintain a healthy weight, as well as increase your potential for cavities.
- Even artificially sweetened beverages can be compromising when chosen too frequently and in such large quantities that you don't drink enough healthier beverages such as water and low-fat milk.
Take the Soda Challenge and see how much soda you're consuming in an average week.
Soda Challenge
Am I sipping on sodas to curb my appetite because I'm skipping meals? ______
Am I tired and stressed and sodas "keep me going"? ______
Is my soda consumption a social thing, with many of the sodas being consumed at breaks and meal times while chatting with co-workers, friends, and family members? ______
Am I drinking sodas in place of low-fat milk and water OR as EXTRA calories in addition to milk and water throughout the day? ______
- Thirst Quencher Goal
- Set a goal for yourself that can help you find balance in your daily drink choices.
For example, if you drink several sodas a day, consider taking a small step towards healthier beverage choices by replacing at least one soda per day with an equal amount of water.
My personal thirst quencher goal is ____________________