What Should You Drink?

The photo here is of a few doors of the beverage refrigerators at the Village Place & Market in the Village East community. Look at all those choices! We are lucky in the U.S. to have so many options but sometimes those options for beverages (or gum, or bread, or pasta sauce or cheese or the millions of other things for which we have a zillion choices) can overwhelm us, making it hard to settle on a simple drink.

So what should you drink? Beverages quench our thirst, keep us hydrated and can provide nutrients. Beverages often provide too many calories and added sugars for many people in the U.S., which can contribute to weight gain. That doesn't mean that soda is evil - it does mean that you should know not to drink soda in large quantities, though.

Here are some beverages to include regularly:

• water
• non fat or lowfat milk or soy milk
• tea (hot or iced)

Here are some beverages that most people can derive some benefits from but should be consumed in small quantities:

• 100% juices (great nutrients, but most of us should aim to eat more whole fruits)
• coffee (has some health benefits; know your caffeine tolerance)
• artificially-sweetened, low-to-no calorie beverages (don't want to start a great debate about artificial sweeteners here but the real deal is this: it is better to be hydrated by an artificially-sweetened, low-to-no calorie beverage than to be dehydrated or drink excessive calories from a sugar-sweetened beverage and gaining weight)

Here are some drinks to consider "treats":

• regular soda
• fancy, high-calorie coffee drinks
• juice drinks

What do college students drink all the time that they really don't need and could be dangerous if consumed excessively?

• ok, yes, alcohol
• but I was really thinking of so-called "energy drinks" - Basically, energy drinks have unproven health claims, can make you jittery, can be dangerous when paired with alcohol and are generally unnecessary and unable to deliver on their promises. If you feel like you "need energy," don't look for an energy drink as a solution. Instead, evaluate your sleep habits, your eating habits, your stress management, your hydration status, and/or your medical status.
  

I'm off to get a glass of water!

Cutting Back on Sugar?

I frequently hear people say that they are trying to "cut back on sugar" or that they "don't eat sugar." I often wonder exactly what they mean when they say, "sugar." A new study published in the American Journal of Clinical Nutrition says that Americans cut back on added sugar in a study period during 2007-2008 as compared to a study of added sugar intake between 1999-2000.

The "typical" American diet contained 100 grams of added sugar in '99-'00 versus 77 grams in '07-'08. The study says that the decrease is primarily from a reduction in sodas and sugary beverages.

http://www.ajcn.org/content/early/2011/07/13/ajcn.111.018366

I'd say that that's good news for Americans but unfortunately rates of obesity, Type 2 diabetes and other chronic illnesses continue to climb.

Even still, choosing beverages without added sugars such as water, milk, 100% juice or freshly squeezed juices, teas, coffees is better for you than choosing sugary beverages, sodas, "juice drinks," and highly sugared tea and coffee specialty drinks. But keep in mind that added sugar is just one part of the nutrition puzzle. Having an occasional iced cold cola with some salty peanuts is one of my favorite treats - and there is some serious sugar in that cola! But it's worth it and put into the larger scope of a balanced diet, it's an ok thing to do.

Trying to figure out the nutrition puzzle? Let me know your questions!

Becky at rmcdivitt@ucsd.edu

Energy Drinks - Do They Work?

Do Energy Drinks Work? Well, the answer to that question depends on what you mean by "work." Humans derive energy from any food that contains calories. Put simply, calories = energy and therefore food/beverages = energy.

But is there some magical formula in energy drinks that provides you with an extra burst of energy? Maybe, but it's probably mostly a side effect of caffeine and/or herbal additives like guarana.

If you need more energy, here are some more substantiated ways to obtain it:

1. Eat regularly (don't skip meals; try to eat every 3-4 hours; eat breakfast!)

2. Sleep well. Ok, college students, I know this is a tough one. You need sleep and you probably need more of it than you're getting. Try napping too!

Check out 10 Nap Tips at http://wellness.ucsd.edu/documents/10NapTips.ppt

3. Exercise regularly.

4. Manage your stress levels.

More questions? Contact me!

Tea Party

Are you trying to limit soda but bored by plain water? There is a healthy beverage solution when you'd like some flavor without the sugar; it's TEA! Dining Services has hot tea and iced tea available everyday. This pictures shows the iced tea dispenser at OVT on Marshall College.
Tea's natural, unsweetened flavor is great but if you need to sweeten it, try just one sugar packet. (That's a whole lot less than soda and juice.) Plus tea has some antioxidant properties. Be well!

Udderly Nutritious

BACK AWAY FROM THE SODA!

Try some milk with your meal instead.

Milk is a high-protein, vitamin-rich beverage that is often over-looked by college students. Pour it over cereal, drink it as a pre- or post-workout snack, or have it with a meal. Get your calcium and Vitamin D!

Lactose-intolerant? Don't worry! Every Dining Services' location carries soymilk and/or other lactose-free milk options in the refrigerated cases.

You can also purchase milk, soymilk and lactose-free milks at the Places & Markets.