Straight facts about beverage choices

[THE PROFESSOR]

(taken from fuzzy's thread at fg...hahaha):cool

Straight facts about beverage choices

Did you know?
…the adult body is about 55 to 75 percent fluid?

…blood is about 83 percent water?

…lean muscle tissue is about 73 percent water?

…body fat is about 25 percent water?

…even bones are about 22 percent water?

Drinking fluids is essential to life. Water is the most abundant substance in the human body, but also one of the most forgotten nutrients. Most adults need eight to twelve 8-ounce cups of water or fluids daily. Fluids can come from many sources, including foods, water, milk, juice, and soft drinks in moderation. A registered dietitian can help determine what moderation is for you.

Soft drinks and weight
Consuming too many calories from food and beverages and using too few calories from inadequate physical activity leads to weight gain.

Carbonated soft drinks make no nutritional claims -- they do not contain vitamins, minerals, or fiber. While regular carbonated soft drinks contain calories; milk and juice contain calories, vitamins, and minerals. Water, on the other hand is hydrating but contains no calories. Choose wisely - all beverages can have a place in a well-balanced eating pattern.

Drinking beverages: important for physical activity
To achieve and maintain a healthy lifestyle, adults and children should enjoy at least 30 minutes of daily physical activity. Physical activity (“calories used”) helps to combat obesity and improve overall health. Keep hydrated by drinking water, sport drink or diluted fruit juice before, during, and after any physical activity. Dehydration can result in fatigue, headache, high body temperature, and increased breathing and pulse rates. Even caffeine-containing beverages can contribute to total fluid intake.

Beverages and bone health
Adults age 19 to 30 require 1,000 milligrams, and children age nine to 18 require 1,300 milligrams of calcium daily to keep bones healthy. Calcium is found in greatest amounts in milk and other dairy products, calcium fortified juices, dark green leafy vegetables, and canned fish with the bones. A calcium supplement is also an acceptable option.

Some soft drinks that are carbonated contain phosphorus, or phosphoric acid. The major sources of phosphorus in the diet are from milk, cheese, beef, yeast breads, poultry, cereal, and fish. Some scientists suggest that the ratio of calcium to phosphorus has an effect on bone minerals. However, according to a recent and well-respected report by the National Academy of Sciences, phosphoric acid, when consumed within the range currently experienced by Americans, is not believed to adversely affect bone health. To be sure, limit your intake of soft drinks.

Beverages and diabetes
There is no direct association between the development of diabetes and specific foods or beverages. Like obesity, Type 2 diabetes, or non-insulin dependent diabetes is a complicated disease that is linked to many different factors including genetics, diet, weight, and physical activity. As with obesity, regular physical activity and attention to a healthy eating pattern is beneficial in the treatment and prevention of Type 2 diabetes.

Seek advice from a registered dietitian to learn how to manage diabetes with the correct balance of carbohydrates, protein, and fat. Having diabetes does not mean the end to sugar consumption. It does mean enjoying a healthy lifestyle that includes diet and physical activity. Go to www.sensiblenutrition.com to find a dietitian.

What is a soft drink?
Soft drinks are distinguished from “hard drinks” or alcohol beverages, such as distilled spirits, beer, or wine. Soft drink beverages do not contain alcohol. Consumers can choose from a wide variety of beverages including regular carbonated soft drinks, diet and caffeine-free soft drinks, bottled water, juices, juice drinks, sport drinks, and ready-to-drink teas.

Beverages, sugar, and caffeine
The sugar in a 12-ounce portion of a soft drink supplies about 150 calories, while diet soft drinks do not contain any sugar or calories. The artificial sweeteners in these beverages, however, should be limited, and if possible, eliminated from one’s diet. Adults concerned about overweight and obesity for themselves and their children should budget their calories from food and beverages appropriately and engage in regular physical activity. Remember, all calories (from all foods and beverages), larger portions and less physical activity lead to problems of overweight and obesity.

As far as dental health is concerned, the sugar found in some juices, sodas and other foods that contain sugar and stick to the teeth have a great impact on dental cavities. It is important to brush and floss teeth according to your dentist’s advice.

Small amounts of caffeine are added to some soft drinks as part of the flavor. The amount of caffeine in a soft drink is only about 1/3 of that found in an equal amount of coffee. An average 12-ounce cola contains about 35 milligrams of caffeine while an average 8-ounce cup of brewed coffee contains about 85 milligrams of caffeine. Caffeine continues to be safe when consumed in moderation.

Conclusion: For good health, adults and children can enjoy regular physical activities, such as walking, swimming, biking, and dancing. Also, follow the Food Guide Pyramid and choose a variety of beverages for proper hydration.

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