What Are You Drinking?

What are you drinking?

Sports Drinks. Sports drinks offer a quick and easy way to replenish electrolytes, fluid and sugar during or following a long bout of exercise, such as playing a basketball or soccer game where you are on the field most of the time running hard and sweating hard. But for teen athletes who find themselves playing for just a few minutes at a time, water is the best option. Even though sports drinks may provide less sugar than soda, the calories can add up and provide little return on investment from a nutrition perspective. Providing sports drinks on a regular basis may keep that “sweet tooth” revved up, resulting in a preference for sweet beverages over plain water. Save these drinks for use on active game days, not lunch bags and afterschool snacks.

Energy Drinks.Sometimes "sports drinks" can be confused with caffeine containing "energy drinks." These energy drinks really have no place in a healthy diet especially for teens because they provide excessive caffeine and sugar, providing an expensive "jolt" of energy in liquid form and causing rapid heartbeat and stomach distress for some teens. A brisk walk and plenty of water can be much more energizing, clearing the brain and allowing for better focus.

Juices. It’s hard to beat the nutritional punch of a fresh piece of fruit, such as an orange. When faced with a choice between fresh fruit or juice, opt for the whole fruit, and skip the juice. The fiber can help promote a sense of fullness and may prevent overeating and benefits of the whole fruit cannot be entirely replicated in liquid form. While it might take 10 minutes to eat a fresh orange, it takes only seconds to down a cup of orange juice. Savor your fruit calories by eating them, not drinking them, and stock up on seasonal fresh fruit for snacks and meal time.

Teens and Milk. Getting teen girls to drink more milk can be a challenge and yet getting enough calcium is critically important especially in teen years when bones are still forming. But getting enough calcium doesn’t have to mean drinking milk. Yogurt, smoothies, low fat cheese, calcium fortified breakfast cereals and almonds can also provide a calcium boost. Flavored milk, such as strawberry and chocolate provide an excellent source of calcium and vitamin D, but control sugar content by making your own version, by using 1% or skim milk and adding a teaspoon or two of chocolate or strawberry syrup or powder rather than purchasing the store bought varieties, which may contain twice as much sugar.