A healthy drink is one that helps you meet your fluid needs without adding extra calories. Energy drinks are beverages designed to give a caffeine boost plus nutrients, vitamins and herbs, such as guarana, ginseng and yerba mate.
If you find plain water too boring, try flavored sparkling waters that are low in sugar or naturally flavored with sliced fruit.
Water
The healthiest drink is always water (flat or sparkling), which is the least expensive, has no calories and provides essential hydration. Drink water throughout the day to help keep your kidneys healthy, flush out toxins and maintain proper fluid balance.
Plain, low-fat or nonfat milk, unsweetened tea and coffee and 100% fruit or vegetable juice are other low-calorie choices. They also provide important nutrients, including calcium and vitamin D. Avoid sugary drinks that contain empty calories, which can lead to weight gain and tooth decay.
Fancy coffee drinks served at restaurants can be high in artery-clogging saturated fat and sugar. Try this black coffee smoothie with berries for a boost of energy and antioxidants.
Encourage children to meet their 8 cups a day of fluids by offering a variety of healthy options. Try these recipes for delicious beverages that are easy to make at home.
Tea
Tea is rich in antioxidants and natural chemicals that have been shown to slow aging and protect against cancer, heart disease, stroke, digestive problems, arthritis and depression. Tea also contains fluoride, which strengthens teeth, and magnesium, which reduces stress. Drink black, green, oolong or herbal teas to reap the health benefits of this beverage.
Choose herbal or fruit-flavored teas without added sugar or milk. Adding sweetener can lower the polyphenol content, which is linked to reduced inflammation, decreased cancer growth and lessened type 2 diabetes risk. Avoid detox teas made for fad diets that contain laxatives and trendy bubble teas, which are often loaded with sugar, calories and carbs.
Aim for two cups of tea per day to get the benefits. Just be aware that hot tea can cause esophageal burns, and too much caffeine (more than 400 mg daily) may increase your heart rate and make you jittery. Choose low-fat or fat-free milk, unsweetened, fortified tea or coffee, and 100% juices to meet your nutrient needs within recommended calorie limits. Beware of sweetened drinks that aren’t made with whole fruits, such as regular sodas, fruit-flavored waters, sports drinks and energy drinks. They often have hidden sugar and extra calories.
Orange Juice
Orange juice is a popular breakfast drink and provides many healthy nutrients, including Vitamin C and potassium. It also contains folate (folic acid), which is important for pregnant women to help prevent neural tube defects. One cup of orange juice supplies twice the daily value for Vitamin C, which plays an important role in immune system function and may be helpful in fighting off the common cold. Folic acid in OJ also helps ensure proper development of red blood cells.
However, orange juice is high in calories and natural sugars. It’s best to consume it in small amounts, no more than half a glass per day. The extra calories from the beverage can contribute to weight gain and excess body fat. In addition, citrus fruits and juices contain flavonoids and other phytochemical compounds that have potential health benefits.
When buying orange juice, look for 100% fruit juice with no added sugars. You can make it at home in a juicer or blender or buy fresh-squeezed varieties at a grocery store. Avoid bottled orange juices that are pasteurized, as these typically have more added sugars and less fiber. It’s also a good idea to choose a low-sodium variety to reduce the risk of kidney stones.
