By Eliza Short, RD, Communications Coordinator for Jackson In Action
The beverage choices we make have a large impact on our daily caloric intake. Food and beverage companies are continually creating new products to market to us. It can be challenging to navigate the many nutrition claims we see in the beverage isle, such as, “contains 100% of your vitamin and mineral needs” or “boosts energy.” Nutrition claims often distract us from the less healthy nutrients found in a drink, such as added sugar or even saturated fat (often found in coffee drinks). These nutrients can add many calories to a beverage, and are often consumed in addition to a full meal. By substituting high calorie drinks with healthier alternatives, one can more easily lose or maintain weight, due to a decrease in total daily caloric intake. Below, you may refer to a list of popular high calorie drinks, and healthier alternatives.
- Mountain Dew: Contains 61 grams of added sugar per 16 ounce serving. This is equivalent to 5 measured Tablespoons of sugar. On the other hand, sparkling water contains 0 grams of sugar and can satisfy the desire for a carbonated beverage. Add frozen fruit for an extra flavor boost!
- White Chocolate Mocha Frappuccino from Starbucks: This Starbucks drink contains 9g saturated (unhealthy) fat and 67 grams of sugar in 16 ounces (~5.5 Tablespoons of sugar). Try black coffee with skim milk as a substitute.
- Vitamin Water: Although vitamin water sounds nutritious, it contains 26 grams of added sugar per 16 ounces (~2 Tablespoons of sugar). Make your own vitamin water by adding berries, melon, citrus fruits, or even cucumbers to water for natural flavor, vitamins, and minerals!
Photo Credit: http://damndelicious.net/2013/08/19/berry-cantaloupe-salad/
On Wednesday, August 23rd, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring cantaloupe (see recipe below). Taste tests and recipes will be provided.
Featured Recipe: Honey, Mint and Lime Cantaloupe
Ingredients:
- 1 cantaloupe
- 1 ½ cup strawberries
- 1 ½ cup blueberries
Dressing:
- ¼ cup honey
- 1 lime- juiced (or about ¼ cup)
- Zest of 1 lime (~1 tsp)
- 2 T mint leaves, washed, dried, and finely chopped (regular mint or peppermint is okay to use)
Directions: Cut up all melon into about ¾ -1” cubes, or melon balls if preferred. Top with washed blueberries and strawberries. Combine dressing ingredients in small bowl and whisk well. Pour dressing over melon and berries, and combine until well incorporated. Chill in refrigerator for 1 hour or freezer for 30 minutes.