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Good Drink Options Your Family Will EnjoyFrom Michael Sena, C.F.S. with Kirsten Straughan, R.D., L.D., and Tom Sattler, Ed.D.
As you are convincing your family to decrease their sugary drink intake, you can introduce them to these better choices.
- Water. Whether it is flat or fizzy, flavored or plain, water is a fundamental component of your family fitness plan and is the perfect beverage for everyone. It helps to fill you up and is important for many bodily functions. There are many drinks masquerading as water that still have sugar or artificial sweeteners added. Check to be sure the label lists no calories or artificial sweeteners so you get the real deal. Show your kids that the ever-present water bottles that lots of pro athletes, teenagers, and health-conscious young adults carry with them are healthy and cool! Here are some ideas for making water more appealing to your kids.
- Have plenty of flavored seltzer waters available as an alternative to plain water.
- Use fresh lemon, lime, or other citrus fruit slices in your water. Or try cucumber slices for a refreshing taste.
- Always keep water bottles in the car or in your kids' backpacks to encourage water consumption.
- Milk. Low-fat and fat-free milk are healthful beverage alternatives. Next to water, low-fat or fat-free milk and soy milk are the best beverage options for your family. Milk contains calcium, which we often don't get enough of, as well as protein. Soy milk is a great alternative to cow's milk, especially if you are lactose intolerant, have problems with chronic upper respiratory infections (sinus infections or ear infections), have asthma, or are just looking to include more soy in your diet. Chocolate milk is okay for an occasional treat; just try to control the amount of chocolate added to keep the sugar under control.
- 100 percent fruit juice. 100 percent fruit juice is just that -- it is made solely from fruit with no sugar added. Fruit juice has the added benefit of being full of the vitamins that are naturally found in fruit, such as vitamin C and folate. It's very important to remember, however, that a serving is only 4 ounces. The typical juice box is 8 ounces, and many bottles can be up to 20 ounces. I would suggest limiting the total amount of juice for the day to 4 to 8 ounces. If 8 ounces is much less than your family is used to drinking, dilute the juice with water. Start with 25 percent water and 75 percent juice, then slowly increase the percentage of water to 50 percent. Or try mixing juice with seltzer water for a fizzy treat.
- Vegetable juice. Vegetable juice is a great low-calorie choice that offers antioxidants, such as vitamins A and C, and other nutrients such as lycopene, which has been linked to a reduced risk of prostate cancer. Eight ounces of vegetable juice has 2 grams of fiber, is very low in sugar, and has only 50 calories.
- Unsweetened teas. Unsweetened teas -- those that are already bottled -- and homemade iced or hot herbal teas can be great calorie-free options. Black and green teas also have proven health benefits, such as decreasing your risk of cancer and lowering cholesterol. Many herbal teas taste sweet enough on their own, so you don't need to add any extra sugar or honey. If they don't, try adding a small amount of 100 percent fruit juice for a delicious blend. Teas come in many family-friendly flavors, such as berry, orange, and cinnamon, so you have plenty of options to try. When buying bottled teas, be sure to check the nutrition labels to make certain they have no calories.
- Sports drinks. Sports drinks are very popular among kids, due in large part to great marketing and advertisements. Sports drinks contain only about 50 to 80 calories per 8 ounces, making them lower in calories than juices, fruit drinks, and soda. They don't, however, offer the nutritional benefits of 100 percent fruit juice, vegetable juice, or milk -- so drink them only occasionally. Water is still the best fluid choice for any activity that lasts less than 60 minutes, making it ideal for a typical workout. Water also won't replace the calories that you're working to burn off!
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