Many women fail to calculate their liquid calories, which can hinder weight loss and even lead to weight gain. If you regularly drink sugary coffee drinks, soda, sweet tea, sports drinks or chocolate milk, you need to be making sure you account for the fat and calories those beverages contain. Of course, you should also limit the number of calories you get from drinks. Here's how to enjoy your favorite without hindering your health goals.
1. Read Labels Carefully
https://media.giphy.com/media/gq1srtRlAXlO8/giphy.gif
When you choose a drink, read the nutrition label so you know how many calories, fat grams, how much sugar and etc. that the beverage contains. That way, you can balance the content with the rest of the foods and drinks you consume so that you can stay on track with your healthy eating goals.
2. Watch the Sugar
https://media.giphy.com/media/Xv9YdSYOyDm48/giphy.gif
Health care experts strongly encourage you to limit your sugar intake to about 4 teaspoons per day. That pretty much eliminates soda and sports drinks, but even fruit juice is a sneaky sugar bomb. Trade out your sugary choices with unsweet tea or water and you'll be well on your way to a healthy weight and a healthy body.
3. Pay Attention to the Portion Size
https://media.giphy.com/media/lkhqD68EEmDn2/giphy.gif
Often, a bottle of soda or juice contains way more than one serving. If you drink the entire thing, you are likely way overboard on sugar and calories. Make sure you measure out one portion before you guzzle so that you can keep things under control. You can drink as much water as you want to though because it's calorie free.
4. Consider the Salt Too
https://media.giphy.com/media/tr8qAFANmldIc/giphy.gif
Some drinks, such as tomato juice, are incredibly high in salt. Too much can lead to a high blood pressure and heart disease. Don't forget to take into account the amount of salt in a drink before you chug it down.
5. Don't Be Tricked by Diet Drinks
https://media.giphy.com/media/CQm5mYcm6jM0U/giphy.gif
You might think you are being virtuous by reaching for a diet drink instead of the real thing, but that's simply not true. In fact, diet drinks can be just as bad for you. Diet sodas, for example, contain artificial sweeteners, which can do damage to your health too. If you're going to have a soda, make it a very small one, but go for the real thing.
6. Try Flavored Water
https://media.giphy.com/media/S8rLi0YlYYURa/giphy.gif
If you just can't make yourself drink plain water because it's boring, try flavored water. You can get a fruity tasting beverage without any fat or calories. You don't want to make all of your water flavored, but if it helps you get your daily intake quota, don't be afraid to flavor it up sometimes.
7. Milk is a Great Choice for Women
https://media.giphy.com/media/vkEoG8FOPOwVi/giphy.gif
As women, we need plenty of calcium to help keep our bones strong and healthy. Milk is one of the top sources of this vital nutrient. However, experts recommend opting for low-fat versions because it will save you fat and calories while still giving you plenty of calcium, not to mention vitamin D. Go ahead and have the chocolate version once in awhile if it makes you happy!
What's your favorite drink? How to do you include it in a healthy meal plan?
Frequently Asked Questions
- Can I include drinks in my healthy meal plan?
- Yes, choosing nutrient-rich beverages like water, herbal teas, and smoothies can complement your meal plan effectively.
- Are sugary drinks bad for my diet?
- Generally, sugary drinks add empty calories and can hinder weight loss, so it's best to limit them.
- What are some healthy drink options for weight loss?
- Water, green tea, and vegetable-based smoothies are great choices that support weight loss.
- Is it okay to drink fruit juice while dieting?
- Fresh, unsweetened fruit juice is fine in moderation, but whole fruits are better for fiber and satiety.
- How can I make my drinks more nutritious?
- Add ingredients like fresh fruits, vegetables, or a scoop of protein powder to boost nutrients.
- Does drinking water before meals help with weight management?
- Yes, drinking water before meals can help you feel fuller and reduce overall calorie intake.
- Are diet sodas a good alternative in a healthy meal plan?
- Diet sodas have fewer calories but may contain artificial sweeteners; water and herbal teas are healthier choices.
- Can alcohol fit into a healthy meal plan?
- Moderate alcohol intake can be part of a balanced plan, but be mindful of calories and avoid overconsumption.
- How much water should I drink daily for health?
- Aim for about 8 glasses (2 liters) a day, but individual needs may vary based on activity and climate.
- What role do smoothies play in a healthy meal plan?
- Smoothies can be nutritious when made with whole fruits, veggies, and protein, serving as meal supplements or snacks.