The Right Way to Hydrate: by Deanna Embury Special for the Province

Date:

Jun 2 2010

Include Calories from Fluids in your Daily Tally

Your body needs fluids to function properly but consider what is in the beverages you're drinking when balancing your meals and counting calories.

For example, if you have an eight-ounce glass of apple juice at breakfast, this adds approximately 120 calories, primarily from carbohydrates.

Water should be your beverage of choice. It flushes out the waste products your body makes when it breaks down fat for energy or processes protein. It aids digestion and keeps your metabolism up. Drink eight glasses per day.

Certain beverages are also a good source of vitamins and minerals -- milk and fortified soy drinks, pure fruit juices are packed with Vitamin C -- but they can be high in calories, so watch portions.

TIPS FOR STAYING HYDRATED

1. Have water with every meal and snack. Add lemon or cucumber slices for calorie-free flavouring.

2. Eat more fruits and vegetables. They have a high water content.

3. Keep a beverage at your desk so you'll be reminded to drink.

4. Include all beverages in your daily food diary to monitor your intake.

The following is a quick guide for making good beverage choices.

- Consume frequently

These beverages are calorie-free: water; caffeine-free herbal teas

- Consume moderately

These have nutritional value but contain calories, so take as part of your balanced diet: non-fat and low-fat milk; fortified soy drinks (plain); 100 per cent fruit juice; coffee and teas containing caffeine; skim-milk-based coffee drinks such as lattes -- with no added sugar; carbonated waters -- but watch for sodium content

- Consume rarely or never

These are low in nutritional value and often high in calories or contain artificial sweeteners. Have only occasionally and consider them a treat: all soft drinks; fruit drinks; high-sugar sports drinks; energy drinks; specialty coffees with high fat and sugar content

Deanna Embury is president of Vancouver-based Licious Living meal-delivery service