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Think
about what you drink
June 5, 2008
Suzanne Havala Hobbs
We
drink more fluids more often as the summer heats up.
We sit at the pool with a drink in hand, guzzle something
cold after mowing the lawn, and offer guests something to
drink while we sit on the porch chatting. It’s important
to stay hydrated, especially when you spend extended time
outdoors in the heat.
It’s also important to give some thought to what you
drink.
Beverages can add a substantial number of calories to your
diet, and because they’re so easy to swallow, that’s
easy to overlook. Even 100 percent fruit juice – full
of beneficial vitamins and minerals – can be a problem
if you drink more than a small glass full each day.
One 12-ounce soft drink or glass of sweet tea can add an extra
150 calories. Just two drinks each day – not hard to
do in the summertime – can result in a one-pound weight
gain each month.
Many people drink a whole lot more than that.
It’s not only the calories that can be a concern. Other
ingredients that matter:
* Sugar. Sugar and corn sweeteners in soft drinks, lemonade,
sweet tea, and other sweet drinks add empty calories –
energy with little or no nutritional benefits. Sugary drinks
can also raise blood sugar levels in people with diabetes
and blood triglyceride levels, increasing the risk for coronary
artery disease.
* Alcohol. Alcohol is a concentrated source of calories and
nothing else of value to your diet. Like sugar, it also raises
blood triglyceride levels. Alcoholic beverages are a double-whammy
if the alcohol is served with a sweet mixer.
* Caffeine. If your beverage of choice is a caffeinated soft
drink or iced tea, you may end up getting more caffeine than
usual during hot weather when you drink more. For some people,
that can exacerbate problems with rapid heartbeat or getting
to sleep at night.
Artificial flavorings and colorings in some drinks are also
best avoided. Some people may be sensitive to them, and they
are almost always found in the junkiest products. The artificial
ingredients often mask the fact that there’s little
real fruit juice in the drinks.
Think twice about drinks made with artificial sweeteners,
too. If you do opt to use an artificial sweetener, the best
choice is sucralose, sold under the brand name Splenda. For
information about Splenda and other sugar substitutes, see:
http://www.onthetable.net/sweeteners.html.
A good rule of thumb for choosing something to drink this
summer is the same one you should apply to the foods you eat:
Choose those closest to their natural state, minimally processed
and with minimal additives. Where fluids are concerned, the
simplest and most natural choice is water.
You can add flavor to plain water by squeezing fresh lemon
or lime into a glassful, or borrow an idea from the spa and
keep a pitcher of ice water on hand, spiked with fresh lemon
wedges and cucumber slices. Another option: Start with a couple
splashes of pure fruit juice and fill a tumbler to the top
with seltzer water.
Up to 3 or 4 cups of unsweetened, caffeinated iced coffee
or tea are also fine for most adults. A couple of tablespoons
of milk or soymilk in coffee and honey or fruit juice to sweeten
iced tea is OK; it adds minimal calories.
Heed the need to hydrate this summer, but be mindful about
what – and how much – you drink. And, keep it
simple. The closer to plain water, the better.
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