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Welcome to HSPH
Nutrition Source Update, an e-letter to help you cut through confusing information and find practical strategies for healthy eating.
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6 Great Alternatives to Sugary Drinks
Plain water is the best calorie-free beverage -- and when it comes from the
tap, it costs a fraction of a penny per glass. But for some people,
plain old water may be just too plain. Here are some ideas for low- and
no-sugar beverages that you can prepare at home:
 1. Infused water (spa water)Try adding any of the following to a cold glass or pitcher of water: sliced citrus fruits or zest, fresh mint, fresh ginger, or sliced cucumber. 2. Tea
Adding a teaspoon of sugar or honey adds only about 15 calories to the
cup.
 3. CoffeeCoffee is calorie free, so long as you don't load it up with cream and
sugar. 4. Sparkling water with a splash of juice
Make your own with 12 ounces of sparkling water
and just an ounce or two of juice.
 5. Fresh fruit coolersThere's no added sugar and just a small amount of fruit. See recipe at bottom of page. 6. Low-sodium broth or miso
An alternative to a sweet drink, look for a broth that has less than 200 milligrams of sodium per serving.
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More about Choosing Healthy Drinks
 How Much Sugar is in Soda, Juice, Sports Drinks, and Energy Drinks
You may be surprised. Check out how
many teaspoons and calories of sugar are in 12 ounces of various
beverages. Download a PDF.
Sugary Drinks or Diet Drinks: What's the Best Choice?
Skip sugary drinks and go easy on diet drinks.
How to Spot Added Sugar on Food Labels
Food
and beverage manufacturers must list a product's total amount of
sugar per serving on the Nutrition Facts Panel. But they are not
required to list how much of that sugar is added sugar. What should you
look for?
Healthy Beverage Guidelines
A group
of nutrition experts reviewed the evidence on beverages and
health and distilled their advice into a six-level pitcher, much as what was
done with the food pyramid. |
 Fresh Fruit Cooler Recipe
A healthy and refreshing summer treat.
Ingredients
· 1/2 cup of ice
· 3/4 cup of sugar-free sparkling water
· 1/3 cup of melon or berries
· Chopped mint leaves or citrus slices (optional)
Place ice, sparkling water, and fruit in a blender. Blend until
slushy,
pour into a glass and garnish with mint or citrus slices. Serves 1.
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