Vegetable juice. Vegetable juice is a great low-calorie choice
that offers antioxidants, such as vitamins A and C, and other nutrients such as lycopene,
which has been linked to a reduced risk of prostate cancer. Eight ounces of vegetable
juice has 2 grams of fiber, is very low in sugar, and has only 50 calories.
Unsweetened teas. Unsweetened teas
-- those that are already bottled -- and homemade iced or hot herbal teas can be great
calorie-free options. Black and green teas also have proven health benefits, such as
decreasing your risk of cancer and lowering cholesterol. Many herbal teas taste sweet
enough on their own, so you don't need to add any extra sugar or honey. If they don't, try
adding a small amount of 100 percent fruit juice for a delicious blend. Teas come in many
family-friendly flavors, such as berry, orange, and cinnamon, so you have plenty of
options to try. When buying bottled teas, be sure to check the nutrition labels to make
certain they have no calories.
Sports drinks.
Sports drinks are very popular among kids, due in large part to great marketing and
advertisements. Sports drinks contain only about 50 to 80 calories per 8 ounces, making
them lower in calories than juices, fruit drinks, and soda. They don't, however, offer the
nutritional benefits of 100 percent fruit juice, vegetable juice, or milk -- so drink them
only occasionally. Water is still the best fluid choice for any activity that lasts less
than 60 minutes, making it ideal for a typical workout. Water also won't replace the
calories that you're working to burn off!
Other Drinks
Perhaps some of your favorite drinks aren't described above -- and for
good reason. Here's the skinny on some other popular drinks that you'll want to avoid.
Diet soda. My tendency is to
recommend eating real foods and avoiding artificial sweeteners and fat replacements, such
as aspartame and Olestra. Aspartame, a common sweetener in diet soda, has been linked to
migraine headaches, among other adverse health reactions. In addition, there is a small
amount of preliminary research indicating that your body releases insulin in response to
artificial sweeteners. The release of insulin causes your blood sugar levels to drop and
therefore makes you hungry. Trying to decrease the amount of sweeteners you use, whether
they're natural or chemical, is the best bet. However, allow yourself to enjoy your
favorite sweet occasionally, made with real sugar. If you choose to drink diet soda or use
artificial sweeteners, do so in moderation (once or twice a week).
Coffee drinks. With the rise of the
chain coffee houses has come the popularity of creamy coffee drinks that are chock full of
sugar and calories. A 16-ounce café mocha averages 300 to 350 calories, while a 16-ounce
frozen coffee drink can have anywhere from 300 to more than 500 calories, depending on
what "extras" you have added. Whipped cream alone can add more than 100
calories! Bakery treats such as banana bread, muffins, and scones have, on average,
between 350 and 450 calories, while a caramel sticky roll or slice of coffee cake can have
upwards of 700 calories. Yikes! You could easily get more than half of your daily calorie
allowance from your coffee break.
Fortunately, you don't have to forgo your treat. There are many
lower-calorie choices, such as a small café latte or cappuccino made with fat-free milk
(about 120 calories). You could also try a 12-ounce Chai tea with fat-free milk for about
170 calories. Choose from a selection of herbal teas or, of course, plain old zero-calorie
black java. And instead of the muffins or cake, try a crunchy biscotti for around 120
calories.
Alcohol.
Alcohol is another underestimated calorie source. A 12-ounce beer, a 7-ounce glass
of wine, or a 2.5-ounce martini each adds around 150 empty calories. And that can double
if you're drinking a tall glass of a creamy mixer such as pińa colada. Also, alcohol
tends to lower your inhibitions, so you are more likely to take a few extra bites of
dessert. In addition to contributing to extra weight, alcohol has been shown to have
differing effects on your health. Moderate amounts of red wine (one drink a day for women
and two drinks a day for men) have been shown to lower the risk of coronary heart disease.
However, research has also shown that alcohol in higher amounts can be a contributor to
cancers of the breast, esophagus, stomach, and colon. Use judgment and moderation when
fitting alcohol into your meal plan.
Reprinted from: Lean Mom, Fit Family:
The 6-Week Plan for a Slimmer You and a Healthier Family by Michael Sena, C.F.S. with
Kirsten Straughan, R.D., L.D., and Tom Sattler, Ed.D. (August 2005; $16.95US/$23.95CAN;
1-59486-067-X) © 2005 Michael Sena. Permission granted by Rodale, Inc., Emmaus, PA 18098.
Available wherever books are sold or directly from the publisher by calling (800) 848-4735
or visit their website at www.rodalestore.com |
