We all tend to focus on what food we put into our bodies, but do you really look at what you drink? Being healthy is not only eating nutritious meals, but also consuming beverages that are healthy and nutritious. Before choosing a beverage, remember these easy tips:
- Choose from a variety of healthy drink options such as: water, low fat or fat-free milk, 100% fruit juice, or unsweetened tea or coffee over sugar-sweetened beverages.
- Drink water or milk instead of sugar-sweetened beverages (e.g. sodas, sports drinks, energy drinks, and fruit drinks).
- Use the Nutrition Facts label to choose foods with less total sugars. Aim for added sugars at 10% or less of total daily calories (DGA 2015).
- Use the Ingredient List to choose foods with little or no added sugars.
Remember not all drinks are created equal (see infographic). The Dietary Guidelines also suggest choosing nutrient-dense beverages that contain vitamins and minerals such as calcium, vitamin A, and vitamin C (as well as other nutrients). Examples of nutrient-dense beverages include non-fat and low-fat milk, and 100% fruit and vegetable juices.
Milk is an especially nutrient-rich choice, since it contains 9 essential vitamins and nutrients. These nutrients are: Calcium, Protein, Vitamin D, Vitamin A, Niacin, Vitamin B12, Phosporus, Potassium and Ribflavin. It is also an excellent choice after a workout because it has the ideal balance of carbohydrates to protein for muscle repair and recovery.
Athletes can train harder and perform better with proper nutrition. Please visit Western Dairy Association to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.