Tropical Weight Loss
Tropical Weight Loss
Photo: Karolina Grabowska
The Eatwell Guide says we should drink 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.
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Read More »It's easy to overlook, but choosing healthier drinks is a key part of getting a balanced diet. Many soft drinks, including instant powdered drinks and hot chocolate, are high in sugar. Food and drinks that are high in sugar are often high in calories, and having too many calories can make you more likely to gain weight. Some energy drinks are high in both sugar and caffeine. Checking the nutrition labels on soft drinks such as fruit juices and fizzy drinks can help you make healthier choices. The Eatwell Guide says we should drink 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count. Find out more about food labels Drink plenty of water Water is a healthy and cheap choice for quenching your thirst at any time. It has no calories and contains no sugars that can damage teeth. Plain tea, fruit tea and coffee (without added sugar) can also be healthy. If you do not like the taste of plain water, try sparkling water or add a slice of lemon or lime. Or heat the water and infuse a tea bag, some coffee or a slice of lemon. You could also add some no-added-sugar squash or fruit juice for flavour. Drink semi-skimmed, 1% fat or skimmed milk Milk is a good source of calcium, a mineral that helps build and maintain healthy bones. Milk also contains protein, vitamins and other minerals, and does not cause tooth decay. For a healthier choice, choose semi-skimmed, 1% fat or skimmed milk. Limit your intake of flavoured milks, milkshakes, condensed milk and milk-based energy or malt drinks. These contain added sugar, which is bad for teeth. Milk is particularly important for young children. They should drink whole milk until they're 2 years old because they may not get the calories they need from lower-fat milks. Cows' milk should not be given as a drink until a baby is 1 year old because it does not contain the balance of nutrients a baby needs. From the age of 2, children can gradually move to semi-skimmed milk as a main drink as long as they're eating a varied and balanced diet and growing well. Find out more about drinks for babies and young children Juices, smoothies and 5 A Day Fruit and vegetable juices and smoothies contain a variety of vitamins and minerals. A 150ml glass of unsweetened fruit juice, vegetable juice or smoothie can count as a maximum of 1 portion of your recommended 5 daily portions of fruit and vegetables. Limit the amount of fruit juice, vegetable juice or smoothie you have to no more than a combined total of 150ml a day (1 small glass). Have other types of fruit and vegetables for the other 4 (or more) portions. This is because the sugars in fruit and vegetables are released when they're juiced or blended, making them "free sugars". Once released, these sugars can damage your teeth, especially if you drink juice or smoothies often. The sugars found naturally in whole fruit and vegetables are less likely to cause tooth decay because the sugar is contained within the structure of the fruit. It's best to drink juice or smoothies with a meal because this helps reduce harm to your teeth. Fizzy drinks, flavoured waters, and squashes with added sugar Fizzy drinks, squashes and juice drinks can contain lots of added sugar and very few nutrients, so keep them to a minimum. Children should avoid them completely. Flavoured water drinks can also contain a surprisingly large amount of sugar, so check before you buy. Also beware of "juice drinks" as they may not have enough fruit in them to count towards your 5 portions of fruit and vegetables a day. A high sugar content means a drink is also high in calories, which can contribute towards you becoming overweight. Cutting down on these drinks is a good way of reducing the number of calories you consume while not missing out on any nutrients. Likewise, getting children to drink fewer sugary drinks is a good way of limiting the amount of sugar they consume. Children who drink a lot of sugary drinks are more likely to become overweight. The added sugar in these drinks also means they can damage teeth. If you do have sugary or fizzy drinks, drinking them with meals can help reduce the damage to teeth. The best drinks to give children are water and milk. If you or your children like fizzy drinks, try diluting fruit juice with sparkling water instead. Remember to dilute squashes well to reduce the sugar content in the drink.
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