Choose Your Drink

The recent passing of the ban in New York City on the sale of sugary drinks in containers larger than 16 oz at restaurants and other venues was a controversial move on the part of the city.  While many health experts feel that soda and other sugary beverages are contributing to the rise in obesity in the US, others feel that placing limitations on people’s personal choice is a major concern.  The soda industry feels it is being blamed unfairly and that there are other foods that also account for our expanding waistlines. 

While soda may or may not be the only culprit, being armed with the knowledge of what you are drinking and what it contains can help you make better choices on a daily basis for health and healthy weight maintenance. Sometimes a beverage choice can add unwanted calories, and because it’s in a liquid form, people don’t always consider that what they are drinking may be contributing to extra pounds.  Check out this comparison of calories in the same amount of each type of beverage:

Type of Drink:	Calories in 12 ounces
Water	0
Diet soda (w/aspartame)	0
Vitamin Water	72
Skim milk	90
2% milk	120
Regular cola	136
Regular lemon-lime soda	148
Vanilla soy milk	150
Red Bull	160
100% orange juice	168
Fruit punch	192
Chocolate milk	208
Chocolate soy milk	210
Caramel Frappuccino	308

Read the Label

Remember to check the Nutrition Facts label:  if a bottle of soda says it contains 2.5 servings, and you drink the whole thing, be aware that the calories listed per serving needs to be multiplied by 2.5 if you want to know how many calories you just consumed.  Also check the ingredients, as sugar goes by many names.  A sugar-sweetened beverage may contain:  high-fructose corn syrup, fructose, fruit juice concentrates, honey, sugar, corn syrup, sucrose, or dextrose.   

                                  Water for Health

Water is clearly the best choice, as it has zero calories, but also because it is essential for the body to function.  Water flushes toxins out of vital organs and carries nutrients to cells.  Even mild dehydration can drain you of energy and make you feel more tired.  That old advice about eight 8oz glasses per day is still pretty true, since the Institute of Medicine determined that on average men should have about 13 cups a day of fluids, and 9 cups for women.  That sounds like a lot but the good news is that this recommendation includes foods that contain water (like fruit and vegetables) and other beverages, like milk and even coffee.  Exercise and hot weather may up the need for fluids even further. 

What about coffee?

First coffee was okay, then it was bad for us, now it’s okay again…  If, like me, you feel you are simply unable to function without a cup of morning joe, the good news is that coffee is now known to have several health benefits:  studies have shown that coffee drinkers are less likely to have type 2 diabetes and dementia, and have fewer cases of certain cancers and fewer strokes (WebMD).  This doesn’t necessarily mean you should start drinking coffee if you don’t already, since the caffeine in coffee also has the negative effect of raising blood pressure, which for some people is a serious health concern.  Also, if you’re watching calories, be aware that while black coffee only has 7 calories in a 6oz cup, adding sugar, half-and-half, or going for a flavored latte or cappuccino starts adding on the calories. 

Choose your Glass

Studies have shown that when drinking glasses are short and wide, we tend to fill them with more fluid and to drink more.  This can work in your favor if you are trying to drink more water, but with soda and other high-calorie beverages, using a slender glass can lead to lower consumption. 

So choose your drinks wisely - consume plenty of water, and choose sugary drinks in moderation, maybe even using a smaller glass!