A healthy diet is more than just what you eat. Before you take your next drink, try these tips for keeping it smart
What do you reach for when it's time to wet your whistle? If you're like a lot of people, you might buy something out of a machine or from the cafeteria, and sip it throughout the day. And while drinking water is great anytime, you should always be conscious of your other beverage choices, says Carole Palmer, EdD, RD, professor at the Friedman School of Nutrition Science and Policy and the Tufts University school of dental medicine. Here’s what to keep in mind.
Balance. Anything going into your stomach--food or drink--is a part of your diet, says Joy Short, RD, director of the undergraduate program in the department of nutrition and dietetics at Saint Louis University. Though it's easy to grab whatever is convenient, it's best to pick a drink your body really needs. To do that, think about how you eat. Are you getting enough fruits, vegetables, and dairy in your diet? If not, stock up on beverages that fill these gaps:
- Fruit and vegetable juices (choose fortified juices to get a more nutritious drink for the calories)
- Low-fat milk
- Soymilk
- Drinkable yogurts
You can balance out even a single meal with a well-chosen beverage. For example, if you snap up a bagel and apple for breakfast on the run, choose a dairy or protein source (such as fat-free milk or soymilk) to go with it. Quick Tip: Strive for five servings of fruits and veggies, and three of low-fat dairy every day.
Variety. Don’t tire your taste buds by choosing the same drink day after day. Consider these options:
- Vanilla and chocolate soymilk
- Fruit juice blends of all varieties
- A flavorfest of drinkable yogurts
Tired of juice? Try a fruit nectar such as pear or apricot, suggests Palmer. "Mix them with calorie-free club soda for a refreshing spritzer that will have more nutrients—and fewer calories—than soda." You can also make delicious smoothies at home.
Quick Tip: For a zesty option, kick up a low-sodium veggie juice with hot sauce or herbs.
Moderation. "People don't realize how easy it is to take in lots of calories in beverages, because they go down so quickly and easily," says Palmer. But because a drink might range from no calories to several hundred, it's smart to keep tabs on calories and learn correct portion size. You can learn to estimate portion size by measuring the volume of drinks in different-sized glasses at home, says Short.
Quick Tip: Drink slowly and savor—you’ll enjoy your drinks more!
