25 Aug 2016 Liquid choices

by Karl Lenser

All beverages are not created equal in terms of nutritional content.

The calories you consume from beverages can be significant when one looks at nutritional content and at the number of calories the product contains. Some beverages are nutritional powerhouses and others are loaded with excessive sugars, fats and calories. Be careful when you decide to have something to drink and make sure you know the nutritional value and caloric content.

Many individuals fail to realize how many calories are contained in certain beverages.  Individuals who are trying to lose weight need to take extra precautions when deciding on their beverage choices.

For example, a 20-ounce Dr Pepper or Coke is around 270 calories, which is equivalent in caloric terms to running nine laps around a track.

The calories in certain liquids add up quickly. For example, grape juice and apple juice have more calories per ounce than most soft drinks (see table).

Read the nutritional labels and check out the amount of calories, sugar, fat, protein, calcium, etc.

Because we are definitely in the summer heat season, we need to discuss hydration. One of the best ways to stay hydrated, save money and improve muscle function is to drink water. It’s inexpensive (or free, depending if you use tap water or water from a drinking fountain) and has zero calories. If water is too boring and you need to add some flavor, purchase low-sugar/low-calorie sweetening agents or lemons to add some flavor.

Having a refillable water container at your desk is a great strategy to stay hydrated. Visual aids are wonderful! Remember that the best way to see if you are properly hydrated is to check your urine color. Clear is good. A dark yellow color means it is time to drink some water until the urine color is clear.

In addition to water as a healthy beverage, don’t forget about the dairy beverages that provide an impressive amount of calcium and protein with minimal fat. Read the nutrition labels — 8 ounces of 1% milk has 102 calories (14 from fat) and 8 grams of protein, while 1 cup of whole milk has 150 calories (41 from fat) and 8 grams of protein.

Orange juice is another good choice as it has plenty of Vitamin C and calcium. Soymilk and almond milk are excellent alternatives to regular milk and provide some calcium and protein. Almond milk (8 ounces) has only 56 calories and 385 mg. of calcium (more than 33 percent of your daily requirement). Soy milk (8 ounces) contains 108 calories and 289 mg. of calcium. If you prefer soy or almond milk and wish to get some extra protein, go with the soymilk as it has 6 grams of protein in an 8-ounce serving. Almond milk provides 1 gram of protein.

Remember to always look at the nutrition facts label when making beverage and food selections. They contain an amazing amount of information that is very helpful when deciding which product is best in terms of nutritional content. Get into the habit of being a label reader, and you will be able to improve your overall health.

A Conway resident, Karl Lenser is the employee wellness coordinator at the University of Arkansas at Little Rock. He has bachelor’s and master’s degrees from the University of Wisconsin-LaCrosse. An accomplished runner, he can be reached at [email protected].