Good News Tucson - A Family Values Publication

Top & Bottom Drink Picks

by Rachael Martin, MS, RD

Are you looking for drink choices to support health, exercise, or just good choices? Here is a list of top picks and some drinks you might want to limit.

• Water: The number one choice. It is the best hydrator and is easily absorbed. It helps to regulate temperature, and aids in a variety of physiological functions. A good rule of thumb for an adequate amount is about 2 liters a day. Adjust up or down depending on exercise level, and doctor recommendations.

• Green Tea: Recommended as an antioxidant, a possible aid for weight loss. If you've never tried it you might like to check it out. You can get it in a variety of flavors, or plain.

• Coffee: Believe it or not, coffee is getting some good press these days! It is a good boost for exercise, and health benefits are showing up. Of course moderation with caffeine is important.

• Juice: Fruit or vegetable, homemade if you can, juice is a good beverage. Don't overdo, as it does have sugar, and look for 100% juice. For young kids, cutting with water 50% is a good idea so they won't overfill on juice and have room for food!

• Milk or Substitutes (such as soy or rice): These are a good source of calcium and protein, and a good addition to your diet (if you like it and tolerate it!).

• Diet Soda/Soft Drinks: Lower on the list, but not the lowest! Sodas contain a chemical, which some recent research has indicated may be damaging to cells. There is controversy over sweeteners, which is a personal choice. Some “natural sodas” (like Hansons) are a safer bet.

• Regular Sodas/Sugared Soft Drinks: At the bottom of the list! Most contain high fructose corn syrup, the most unhealthy form of sugar. These drinks offer a bit of energy, and no nutritional value.

Best? Go for water first, and work your way down the list.