If any of you motivational speakers out there remember a recent blog of mine called “1.000 Choices a Day”, you’ll remember that I started off wondering if I should have water or juice. Both are good but which one is essential for maintaining health? Cool, clear water.
It performs many functions in the body, including maintaining internal temperature and blood pressure, cushioning joints and organs, aiding digestion and absorption transporting nutrients, and ridding your body of toxins.
Water is the clear choice for best health but let us admit that we are all seduced by the huge variety of beverages out there that that claim to perk you up, calm you down and help you find happiness, for heaven’s sake! That’s why I liked this recent publication by the Harvard School of Public Health and the Beverage Guidance Panel that gives us easily-seduced humans a realistic guideline for an optimal beverage intake for a day.
By the way, most women should consume 9 eight oz. glasses of beverages per day. Men should consume 12 eight oz. glasses of beverages per day.
- Water – At least half of your daily fluid should come from water. If you are aiming for 12 cups of fluids a day, that means six should come from water. Even more is better; up to 100% of your daily beverage needs can come from water.
- Coffee and Tea – About one-third (@3-4 cups) can come from unsweetened coffee or tea. Just remember to go easy on flavorings, such as sugar, cream, or whole milk. If you don’t like these beverages, substitute them with water.
- Low-fat Milk – Milk can make up another 20% (about two 8 oz. glasses) of your total beverage consumption, Less is fine; just make sure to replace the calcium from another source, such as fortified soy milk, green leafy vegetables, lamonds, calcium-fortified foods, or calcium supplements.
- Fruit Juice – Up to one small glass (4 ounces) of 100% fruit juice may be included in your daily beverage intake.
- Alcoholic Drinks – If you drink, you can include up to one to two alcoholic drinks (12 oz. beer, 5 oz. wine, or 1.5 oz. spirits) for men and up to one for women as part of your daily beverage intake.
- Diet Drinks – Optimally, you may want ot exclude diet drinks made with artificial sweeteners, but up to 8 – 16 oz. may be allowed.
- Sweetened Beverages – Ideally, you should consume zero drinks sweetened with added sugars, such as can sugar or high-fructose corn syrup, but up to a maximum of 8 oz. may be allowed.
If making changes in what you eat is proving hard to do right now, then by all means switch gears and work on what you drink! It could be just the ticket for rediscovering your optimal health!
From your motivational speaker, Polly Pitchford, who says “bottoms up!”