Substantially Reduce Sugary Beverages, Innovate Replacements
Sugar-sweetened beverages contain lots of extra calories and almost no nutrients. If you are consuming high-sugar drinks (i.e., soda or juice) regularly, over time it can lead to weight gain, which in turn will increases your risk of type 2 diabetes, cardiovascular disease as well as other medical issues. Therefore, it is important to limit your intake of beverages that contain lots of added sugar!
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Flavored waters seem to be one of the latest trends. Always check the labels as these beverages often contain added sugars.
Alternatives:
- Add slices of fruit to your water- lemons, limes, oranges, cucumber, melons… or a combination of these or other fruits and veggies.
- Add chopped fruit into ice cube trays with a little water- freeze. Throw those into your water to add some flavor.
Seltzer water is a great option choose ones that are naturally flavored or you can add a splash of 100% fruit juice (such as Pomegranate, orange, grape…) to flavor a plain seltzer or just choose plain water it you don’t like the bubbles!
Milk is a great nutrient dense option
- Low-fat milk (skim milk, 1% low-fat milk)
- Milk provides important nutrients: protein, calcium and vitamin D
- Choose a low-fat version to supply fewer calories and less fat
- Keep in mind that flavored milk will provide about 5-6 tsp. of added sugar (per 8 oz. serving)
Thirsty? Try One of these 9 Refreshing Alternatives to soda.
Resources:- Public Health Newsletter, Healthy Drinks https://www.hsph.harvard.edu/nutritionsource/healthy-drinks Accessed November 3, 2017
- Water: How much should you drink every day? http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 Accessed November 3, 2017
- Sugar 101: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.WOY94CMrLUQ Accessed November 2, 2017
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