What Should be on Your Drink Menu? – The Health Guide

What Should be on Your Drink Menu

The type of fluids you take during the day determine the state of your health. I have been doing some research into the types of healthy drinks an individual should be consuming from a fitness standpoint. Having one of several Spectrum bundles or other Cable TV and internet services, chances are you see advertisements all the time. You can resist being bombarded by fizzy drink ads for only so long, sooner or later you succumb. But if you’re concerned about what goes in your body, this blog will help you identify the recommended healthy beverage intake for you.

1. Water

Water is an all-in-one fluid. It replenishes most of the fluids lost through sweating, metabolism and waste. It is the best option to quench your thirst and re-hydrate your body. If tap water is safe in your area, a drink of water only costs a few pennies. However, it is impossible to determine exactly how much water the average American needs. It is dependent on factors like eating habits, exercising habits and climatic conditions. Roughly, 125 ounces of water per day for men and 91 ounces for women is sufficient to meet the body’s needs. Most people fulfil 80% of this need through beverages and the rest through food.

2. Tea and Coffee

After water, tea and coffee are the most consumed beverages in the world. Plain coffee and tea are very healthy drinks. They are full of antioxidants and other substances good for health. Green tea is an especially favoured health drink for its potential role in protecting against heart disease. The exact benefits on the health of tea and coffee require more focused research. But one thing is for sure; adding cream, sugar or flavourings can turn coffee or tea from a health drink into a less healthy one. All those fancy coffee options like Frappuccino with whipped cream are more like desserts than drinks and all those calories are going to start showing. Plain is best when it comes to health fluids.

3. Low-fat Milk

Milk is a key source of nutrition, especially for children. It contains calcium and vitamin D as well as proteins and other micro-nutrients. Soy milk is a healthy alternative for those who do not wish to consume cow’s milk. But the best and most healthy option for adults is low-fat or skim milk. Low-fat milk contains only 1% to 1.5% fat while skim milk is virtually fat-free. However, you need to be cautious because high milk consumption has been linked to prostate and ovarian cancer. Additionally, even low-fat milk has a high-calorie count, so restraint should be exercised. A glass or at most two sufficient to meet an adult’s nutrition need for the day, provided you get enough calcium otherwise. Children, on the other hand, should not exceed 2 glasses a day, which seems to provide sufficient nutrition without being excessive.

4. Beverages Not Sweetened Calorically

Non-calorically sweetened beverages like Diet Coke are fairly common everywhere. Diet sodas and other diet drinks are sweetened through low-calorie sweeteners such as saccharin or sucralose. These drinks typically contain lesser calories than their regular counterparts. But it is entirely possible that they still contribute to weight gain. You can’t substitute your water intake with diet drinks. They should only be drunk as an occasional treat or by someone trying to transition away from regular soft drinks. Remember they are less fattening than full-calorie sodas but still not exactly a healthy alternative. Recommended daily intake is around 0 to 16 ounces.

5. Caloric Beverages with nutritional value

Caloric beverages include fruit and vegetable juices, sports drinks, vitamin-enriched drinks and alcoholic beverages. These beverages are calorically sweetened but contain some nutrition as well. 100% Fruit juices contain all the nutrition of the fruit but should be limited to 4 ounces or 1 glass a day. Fruit smoothies are high on calories and shouldn’t be consumed daily. Vegetable drinks have lower calories than fruit juices but can contain higher amounts of sodium. Sports drinks are actually only of real use to professional athletes with a lot of endurance, not to casual athletes. Vitamin enhanced waters can actually be counterproductive as adding vitamins to sugary water is not necessarily a healthy idea. A lot of research has been done on the benefits and hazards of alcohol consumption. Ideally, you should limit yourself to 1 glass per day of caloric beverages with some nutrients.

6. Calorically sweetened Beverages

Most authorities classify calorically sweetened beverages as “least recommended” in terms of nutritional value. They are sweetened with sugar, fructose or other high-calorie sweeteners and offer virtually no other nutritional value. Calorically sweetened beverages include carbonated and non-carbonated drinks, sweetened fruit juices, lemonade etc. Regular use of these beverages has been known to result in weight gain as well as an increase in the risk of type 2 diabetes. The recommended daily intake for this class of drinks is the lowest, from 0-8 ounces a day at most.

You can find more information on the nutritional benefits of beverages through a little research. Use the internet, and call the Spectrum customer service number to find on-demand documentaries that cover nutritional information in detail.

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