Focus on healthy beverages

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I try to drink the recommended amount of water each day, but sometimes I want a healthy alternative. What you drink is as important as what you eat. Many beverages contain added sugars and offer little or no nutrients, while others may provide nutrients but too much fat and too many calories. Here are some tips from myplate.gov to help you make better beverage choices.

Drink water
Drink water instead of sugary drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed.

How much water is enough?
Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult.

A thrifty option
Water is usually easy on the wallet. You can save money by drinking water from the tap at home or when eating out.

Manage your calories
Drink water with and between your meals. Adults and children take in about 400 calories per day as beverages – drinking water can help you manage your calories.

Kid-friendly drink zone
Make water, low-fat or fat-free milk, or 100-percent juice an easy option in your home. Have ready-to-go containers filled with water or healthy drinks available in the refrigerator. Put them in lunch boxes or backpacks for easy access when kids are away from home. Depending on age, children can drink 1/2 to 1 cup, and adults can drink up to 1 cup of 100 percent fruit or vegetable juice each day.

Don’t forget your dairy
When you choose milk or milk alternatives, select low-fat or fat-free milk or fortified soymilk. Each type of milk offers the same key nutrients such as calcium, vitamin D and potassium, but the number of calories are very different. Older children, teens and adults need 3 cups of milk per day, while children ages 4 to 8 need 2-1/2 cups and children 2 to 3 years old need 2 cups.

Enjoy your beverage
When water just won’t do: Enjoy the beverage of your choice, but just cut back. Remember to check the serving size and the number of servings in the can, bottle or container to stay within calorie needs. Select smaller cans, cups or glasses instead of large or supersized options.

Water on the go
Water is always convenient. Fill a clean, reusable water bottle and toss it in your bag or briefcase to quench your thirst throughout the day. Reusable bottles also are easy on the environment.

Check the facts
Use the Nutrition Facts label to choose beverages at the grocery store. The food label and ingredients list contain information about added sugars, saturated fat, sodium and calories to help you make better choices.

Compare what you drink
Food-A-Pedia, an online feature available on the SuperTracker website, can help you compare calories, added sugars and fats in your favorite beverages.

Try the healthy recipe below for a Citrus Coconut Water Refresher. It’s a delicious way to incorporate fresh fruit juices and the nutritious benefits of coconut water into your daily diet.

Coconut water is the juice found naturally in the center of a young, green coconut. It contains 94 percent water and very little fat.

The water is freshest when it comes directly from the coconut. Simply press a straw into the soft part of a green coconut and start drinking. Store the coconut in the refrigerator and consume it within two to three weeks of purchase.

You also can buy bottled coconut water at most grocery stores. Be sure to read the ingredient list to make sure you’re getting 100 percent coconut water. Some bottled brands contain added sugar or flavoring.

Research has shown that coconut water can lower blood sugar levels and improve other health markers in diabetic animals, guard against the development of kidney stones, reduce cholesterol levels and liver fat, reduce blood pressure levels and blood clots. It also restores hydration and replenishes electrolytes lost during exercise.

Citrus Coconut-Water Refresher

2 cups coconut water
1/4 cup lemon juice – freshly squeezed
1/2 cup orange juice – freshly squeezed
2 tablespoons lime juice – freshly squeezed
2 teaspoons stevia or agave syrup
1 cup ice
1/2 orange, lime or lemon, sliced

Place all of the ingredients except the sliced fruit into a blender and blend until well-incorporated. Serve with citrus slices. Makes 2 to 4 servings.

Angela Shelf Medearis is an award-winning children’s author, culinary historian and the author of seven cookbooks. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.” Her website is www.divapro.com. To see how-to videos, recipes and much, much more, Like Angela Shelf Medearis, The Kitchen Diva! on Facebook. Recipes may not be reprinted without permission from Angela Shelf Medearis.

(c) 2018 King Features Synd., Inc., and Angela Shelf Medearis