Monday, December 9, 2019

Smart Beverage Choices


What is a smart beverage choice?
 Beverages vary in their calorie and nutrition content. Sugar-sweetened beverages contain higher amounts of calories and have little nutrient value. Water does not contain any calories. Milk, fruit juices, and vegetables juices contain nutrients as well as calories. Both calorie and nutrient content should be considered when deciding what you want you and your family to drink. Generally, smarter beverage choices are calorie free or contain vitamins and minerals needed by the body. Examples of these would be water, fat free or low fat milk, and 100% fruit or vegetable juice.

Here are some tips that will help you and your family drink more water during the day:
  • Serve water at mealtimes.
  • Carry a refillable water bottle with you, and refill with water throughout your busy day.
  • Flavor your water with fresh fruits and vegetables like cucumber, watermelon, mint, or lemon. Experiment with flavor combinations until you find one that you love!
  • If you prefer carbonated, fizzy beverages, try sparkling water.
  • If you choose to drink a sugary beverage, like soda, get the smallest size available.
  • If you drink a sugary drink, like sweet tea or Hawaiian punch, add water and ice and then mix. This will reduce the calorie and sugar content per serving, as well as help you stretch your dollar!
  • When you are looking for a beverage with a burst of flavor, try adding a splash of your favorite 100% juice to plain, sparkling water. This will be low calorie and refreshing! Take a look at our example below. Also, check out this link for another version of this recipe: https://eatsmart.umd.edu/recipe/fizzy-and-fruity-water 


Here is a short recipe using sparkling water and 100% fruit juice:

Cranberry Apple Beverage

Servings: 1 drink

Ingredients:
2 or 3 ice cubes
¼ cup cranberry apple 100% fruit juice
¾ cup sparkling water

Directions:
  1. Put ice cubes into cup.
  2. Pour in juice.
  3. Pour in sparkling water.
  4. Stir and enjoy.

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© Eat Smart, Be Fit Maryland!Maira Gall