When people think “nutrition,” they most often think “food.” However, beverages can be major sources of vitamins, minerals, and calories in our diets. So what are you drinking? And how is that affecting your health?
Beverages with vitamins and/or minerals:
Beverages with vitamins and/or minerals:
- 100% fruit juices
The good: Fruit juices can be great sources of vitamin C. For example, most 8-ounce glasses of orange juice contain approximately half of the vitamin C needed in one whole day!
The bad: Fruit juices should not replace eating whole fruits. When fruits are juiced, the fiber in them is eliminated. Fiber is important for a healthy colon, maintaining a healthy weight, and for preventing some types of cancer. Also, watch your portion size! Eight ounces of a fruit juice generally contains between 100 and 150 calories, so keep it to one glass to leave room for that whole fruit!
- Milk
The good: Milk is full of calcium! It also contains vitamins A and D, which are important for vision, skin integrity, and bone health. Also, for those who are active, a glass of low-fat chocolate milk has the perfect carbohydrate-protein ratio for that essential post-workout snack.
The bad: Whole milk is very high in saturated fat, which contributes to high cholesterol and heart disease. For this reason, choose low-fat or fat-free milk and milk products.
Beverages with no vitamins/minerals, but plenty of calories:
- Soft drinks
The good: Ummmmm . . . if we find one, we’ll let you know!
The bad: Soft drinks are full of calories, and every one of them is from sugar! Plus, they contain no other nutrition (vitamins/minerals/fiber). Here are the facts on some of your favorites:
- Coca-Cola (20-oz. bottle) – 240 calories, 65 grams sugar
- Pepsi (20-oz. bottle) – 250 calories, 70 grams sugar
- Dr. Pepper (20-oz. bottle) – 250 calories, 68 grams sugar
- Sprite (20-oz. bottle) – 240 calories, 65 grams sugar
- Mountain Dew (20-oz. bottle) – 290 calories, 77 grams sugar
Remember, it takes 3,500 extra calories to gain one pound. That means just two Cokes per day that you don’t need could cause you to gain one whole pound per week!
- Energy drinks
The good: Energy drinks can be consumed in moderation (ie: one) to help get a boost when you’re really tired.
The bad: Energy drinks can also be very high in calories and sugar. Furthermore, research has shown that excessive consumption of energy drinks can have adverse health effects such as heart problems and chronic high blood pressure.
- Red Bull (1 8-oz. can) – 115 calories, 26 grams sugar, 80 mg caffeine
- Monster (1 16-oz. can) – 100 calories, 27 grams sugar, 160 mg caffeine
- Amp (1 8-oz. can) – 110 calories, 29 grams sugar, 75 mg caffeine
- Wired X (1 24-oz. can) – 220, calories, 25 grams sugar, 505 mg caffeine
(Regular soft drinks contain 30-50 mg caffeine per 12-oz. can)
- Fruit-flavored juices/punches
The good: A “must” at wedding and baby showers!
The bad: These are not 100% fruit juice, but often masquerade as though they are. This means that they are high in calories and sugar without the benefits of any vitamins, minerals, or fiber!
- Sweetened tea
The good: Tea contains antioxidants (although a small amount), which can be beneficial to your health.
The bad: Sugar, sugar, sugar! A medium sweet tea from Chick-fil-A contains 130 calories and 33 grams of sugar! How about that refill now?
- Alcohol
The good: Research has shown that one 5-ounce serving of red wine per day can be beneficial for heart health.
The bad: In spite of the numerous adverse health effects (especially liver damage), alcohol can also be a prime contributor to weight gain. Remember - alcohol has calories, too!
- Budweiser (12-ounce can or bottle) – 146 calories
- Bud Light (12-ounce bottle) – 110 calories
- Michelob Ultra (12-ounce bottle) – 96 calories
- Guinness Draught (1 pint/16 ounces) – 210 calories
Beverages with no calories (and no benefits):
- Diet sodas and energy drinks
The good: If you really need the soda fix, you can have it without the extra calories.
The bad: Be careful not to allow sodas to replace the water you should be drinking. Also, the adverse health effects of energy drinks still apply.
THE PERFECT BEVERAGE:
- WATER!
The good: No calories! Perfect hydration! Essential for your body to function!
The bad: Ummmm . . . if we find one, we’ll let you know!
-GSU Nutrition Coordinated Program Interns Group V
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