Here are some helpful tips from the Office of Disease Prevention and Health Promotions to help get you back on track with your choices in beverages.
Hydrate with Water
Water is an awesome first drink of choice, yet many people are not getting enough water.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake for water is approx. 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) of fluids a day for women.
- Carry a reusable water bottle to refill throughout the day. Try using a large water bottle to limit the number of times a refill is needed.
- Keep a cold pitch of water in your fridge. If you like a bit of flavor, try adding fresh fruits, cucumber slices, or fresh herbs.
- For those who like carbonated beverages, try drinking unsweetened sparkling water.
Avoid Added Sugars
Sodas, energy drinks, sweetened coffee or tea beverages, flavored sweetened waters, and fruity drinks can contain excess sugars and quickly add up in calories. Adding limited amount of sugar and choosing natural sugar (such as 100% fruit juices instead of fruit-flavored beverages) are healthier choices.
Check out Milk and Dairy-free Alternatives
Milk is a great choice for calcium and nutrients. To avoid too much saturated fat, try skim or low-fat options. Choosing unsweetened milk options are a good choice, as these don’t include extra sugars. On the other hand, a chocolate milk is healthier option to soda.
Be Mindful with Coffee and Tea Choices
Reading the calorie information menu can assist with making healthy choices for purchased beverages. If you don’t like plain coffee or tea, try adding natural sweetener, milk, or cream in moderation. Optioning for try skim or low-fat milk in place of cream can also help cut back in saturated fats.
Avoid (or Limit) Alcohol Use
Moderation for women 21+ is 1 drink or less/ a day and 2 drinks of less/ a day for men.
1 Drink equals: 12 oz of beer, 5oz glass of wine, 1.5oz shot of liquor, or 7oz of a mixed drink.
If you would like to learn more such as how many “drinks” are in a bottle of wine and how strong is your mixed drink, click here: https://www.rethinkingdrinking.niaaa.nih.gov/
Resources:
https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/understanding-alcohol-use-disorder
https://www.samhsa.gov/find-help/national-helpline
Written By : Charlotte Johnson, MA, LPCC
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