April 4, 2002

Prairie Fare: Drink Up

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Is a cup of coffee, a can of soda pop or bottle of water your constant companion? How much liquid do you drink in a day? Are there any benefits to one form of liquid refreshment over another, besides taste?

Adults, by weight, are 55 to 75 percent water depending on lean muscle mass, and we need at least 8 cups of fluid daily to remain hydrated. By the time we’re thirsty we’re already partly dehydrated. Besides keeping us hydrated, our beverage choices can play a major role in meeting our nutrition needs.

Some nutrition experts are particularly concerned with the beverage intake of children. From 1978 to 1994, teenagers increased their soft drink consumption from 20.6 gallons each per year to 64.5 gallons each per year. Boys, on average, drink three cans of soda pop per day, and girls drink two cans per day. A 12-ounce can of regular soda pop contains about 10 teaspoons of sugar, 150 calories and no other nutrients. As an occasional treat, soda pop fits into a healthful diet – as long as it doesn’t crowd out needed nutrients. But extra calories from any source, including beverages, can lead to extra pounds.

Among of the hottest selling beverages worldwide are energy drinks, which are commonly mixed with alcohol. Proponents say it both calms and stimulates the partaker. I’m not sure how that works. The safety of the concoction, which contains the amino acid taurine and caffeine, has been questioned by some health experts. The company that produces the beverage says it’s as safe as drinking coffee, but experts are investigating the deaths of three young people in Sweden possibly linked to the beverage. Some European countries only sell the beverage through pharmacies.

What are some healthy beverages? Nutritionally, your best options are low-fat or fat-free milk, 100 percent fruit juice and plain old water. Milk is a good source of bone-building nutrients like calcium, protein and vitamin D. The only differences between whole, low-fat and fat-free milk are the fat and calorie content.

Three-fourths of a cup of 100 percent fruit juice counts as a serving toward the recommended five servings daily. Look carefully at fruit juice labels. Don’t be fooled by pictures of fruit or the word "fruit" on the packaging. Fruit-flavored beverages may or may not contain fruit juice. Also look at the vitamin and sugar content on the labels. Juice can be a fairly concentrated source of calories.

Plain old water is always a good choice. If your budget allows, you can opt for fancy "spring" or "mineral" water, but their main advantage is lack of taste. Municipal water may have a slight chlorine taste. Both bottled water and tap water are regulated for safety and purity. Fortunately, there are now legal guidelines for the labeling of bottled water. For example, "mineral water" must contain a minimum level of minerals that are naturally present in the water source. "Spring water" must come from a natural spring in the ground.

And what about coffee? Despite some controversy, the good news is that moderate caffeine intake is not associated with health risks. As a fluid source, however, caffeine-containing beverages can cause some water loss through their diuretic effects. On the positive side, more trips to the restroom mean more calories from other sources are being burned.

Are you too busy to eat your daily fruits? Try drinking them instead. Energize yourself with this easy-to-make smoothie for a quick breakfast or snack on the go.

Fruit Smoothie

1 medium banana, peeled
1 c. fresh or frozen strawberries, hulled
1 c. fresh or frozen peaches, sliced
1 c. orange juice
1 Tbsp. honey
1 c. crushed ice

Place fruit, juice and honey in blender. Blend on low speed until blended. Add ice and blend until smooth. Makes 3 servings. Each serving contains 200 calories, less than 1 gram of fat, 51 grams of carbohydrates and 4.5 grams of fiber.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu