Skip to main content

Drink Healthy


With assistance from Northeastern graduate student Crystal (Sopher) Richardson

You are what you… DRINK?
The Healthier Hunger Free Kids Act of 2010 included the addition of the USDA Smart Snacks in Schools which prescribed limitations on beverages offered for sale to students during the school day.1  These guidelines eliminated the sale of sodas, caffeinated beverages in some states, and restricted the size of non-caloric beverages, milk and juice for all grade levels.  Many would agree that this was a courageous and much needed step to ensure that children developed healthy eating and DRINKING habits. School systems across the United States must have portable water available, free of charge and available to all students. Many school districts encourage the consumption of plain water by allowing students to have water bottles in class. Great steps, great idea, only one problem… what about the adults?

In 2006, a group of researchers from Across the US gathered together to collaborate and develop beverage guidelines as the Beverage Guidance Council. Although, over a decade has passed since they were developed, their advice still rings true. The Panel developed a six-level pitcher (see below), much like the food pyramid of the time, offering recommendations for healthy beverage consumption.

Level 1: Water
Water provides everything that the body needs.  Although, individual needs for water will differ as to the amount needed each day based on diet, weather, and activity level- the Institute of Medicine (IOM) does recommend 125 ounces a day for women and 91 ounces per day for men.3

Level 2: Unsweetened Tea or Coffee
When consumed plain, they are calorie-free and contain antioxidants, flavonoids and other biologically active substances that are good for your health

Level 3: Low-Fat and Skim Milk and Soy Beverages
Adults should limit milk to 1-2 cups per day, less being fine due to calories, but be sure that you are choosing other calcium-rich foods or you may need to consider a supplement to meet your calcium needs.

Level 4: Non-calorically Sweetened Beverages
This level encompasses artificially sweetened sports drinks and diet sodas.  Remember, these are a reduced calorie alternative, but should be consumed as a “treat” and not a replacement for water.

Level 5: Calorically Sweetened Beverages
The Beverage Guidance Panel gives this level its “least recommended” designation.  They are not recommended as a daily beverages due to their high calorie content and the fact that they provide little to no nutritional value.

Level 6: Alcoholic Beverages
The Panel does not offer guidance regarding alcoholic beverages; however the 2015-2020 Dietary Guidelines recommends consuming alcohol in moderation and should be considered as part of your daily recommended calorie intake.4 The Guidelines also offer drink equivalents for all alcoholic beverages that should be considered as well (https://health.gov/dietaryguidelines/2015/guidelines/appendix-9/). And of course... only for those of the legal drinking age.

References:
  1. Tools for Schools: Focusing on Smart Snacks.  USDA website. https://www.fns.usda.gov/school-meals/tools-schools-focusing-smart-snacks .  Accessed March 24, 2018.
  2. Healthy Beverage Guidelines.  The Nutrition Source: Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/healthy-drinks-full-story/ . Published 2006. Accessed March 13, 2018.
  3. Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate. http://nationalacademies.org/hmd/reports/2004/dietary-reference-intakes-water-potassium-sodium-chloride-and-sulfate.aspx Accessed April 11, 2018
  4. Appendix 9. Alcohol. Dietary Guidelines 2015-2020. Health.gov. https://health.gov/dietaryguidelines/2015/guidelines/appendix-9/. Published 2015.  Accessed March 12, 2018.

Comments

Popular posts from this blog

4 Tips To Avoid Stress Eating During Finals

It's the week of finals and suddenly there's so much to do and not enough time to do it. With projects, papers, studying, all-nighters, and early wake-ups, indulging in your favorite (and maybe not so good for you) foods seems like the perfect way to relieve some of that finals stress. When we turn to food to relive stress, it tends to be food that comforts us and makes us feel good, which a lot of times is a carton of ice cream, a slice of pizza, or your favorite piece (or bag) of candy. The truth is, finals may not only be a stressful time of the semester but a time where weight gain occurs in stressed out students. The combination of a large amount of sedentary time studying and test taking, little to no exercise, and stressful or late-night eating is a recipe for weight gain. Another truth is that we may not even recognize that we are in fact stress eating due to being completely preoccupied. So how do we avoid this stress eating before it takes place? Here are four tips to...

To Juice or Not To Juice?

Depending on who you talk to, juice is either part of the latest health trend or on the list of things to avoid. Understanding what juice does and doesn’t offer can help you decide if it is right for you. The Up Side: Fruits and vegetables offer a variety of health-promoting nutrients, many of which are still available in the juice squeezed from them. Juices can be a convenient and tasty way to get those nutrients. Juices also offer a way to get fruits and vegetables that you may not usually eat in the whole form. For example, cranberry juice is a popular alternative to whole cranberries and a great way to get some important antioxidants. People who don’t normally eat spinach may find that when juiced with other vegetables and fruit, they enjoy it. The Down Side: With about 50-115 calories per cup, fruit and vegetable juices are not low calorie drinks. For that reason, drinking a lot of juice could potentially make weight management more difficult. Research suggests that people who dri...

Plant Forward

A New Way of Eating There’s a relatively new term buzzing around the food world that you may or may not have heard of, plant forward. What does that mean you ask? Plant forward focuses on more vegetable centric dishes with meat playing more of a supporting role. Think blended burgers, stir-fry’s or grain bowls where meat is almost like a condiment. Flavors are bold and it’s all about the dish’s deliciousness whether it happens to be vegan or vegetarian, or not. Diners aren’t interested in completely removing meat from their diets so embracing a diet that is mostly plants with some meat here and there provides a comfortable middle ground. The Challenge with Red Meat Conventional animal agriculture is resource intense and less than stellar for the environment. Ruminant animals release methane gas into the atmosphere which is about twenty five times more intense than carbon dioxide. Let’s face it, our country’s enormous appetite for beef is not so great for our health and the heal...