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Your Best Health: Adult Weight Management

Choose Healthy Drinks

What you choose to drink can affect your weight and health. Calories from higher sugar drinks and alcohol add up quickly and don’t make you feel full. After having high-calorie drinks, most people don’t eat less at their next meal. Eating or drinking extra calories leads to weight gain and can increase your risk of heart disease, diabetes, and cancer.

Something to think about...

If you wish to save the blank form or print your answers, refer to the reflection journal.

  1. Do you drink fruit and/or vegetable juice?
    Do you drink juice?

    100% fruit juice has vitamins and minerals but also has the same amount of sugar and calories as regular pop. 100% vegetable juice is lower in sugar and calories but may be higher in salt (sodium).

    • Limit juice to no more than ½ cup (125 mL) each day.
  2. Do you drink water?
    Do you drink water?

    Water and low fat milk are the healthiest drinks. Water is a great way to satisfy your thirst and it doesn’t have any calories. Use these tips to help you choose water more often.

    • Drink water throughout the day.
    • Take a water break instead of a coffee break.
    • Carry your own water bottle for a refreshing drink, anytime, anywhere.
    • Add a lemon, lime or cucumber slice for a different flavour.
  3. Do you drink milk?
    Do you drink milk?

    Low-fat milk (skim or 1%) not only has calcium and vitamin D for healthy bones, but has also been found to help with weight. Meeting your calcium needs by choosing milk products as part of your lower calorie diet may be linked with lower body weight.

    • Choose skim or 1% milk. Drink 2 to 3 cups (500 to 750 mL) each day. You can choose low fat lactose-free milk if you’re lactose intolerant.
    • Unflavoured fortified soy beverages give you calcium and vitamin D but don’t have the same effect on weight as milk. They can still be part of a healthy eating plan.
    • Flavoured milks and soy beverages are higher in sugar and calories than plain drinks.
  4. Do you avoid drinks with calories (except skim and 1% milk)?

    Drinks with calories include pop, iced tea, fruit-flavoured drinks, slushes, alcohol, energy drinks, and coffee and tea drinks made with sugar, syrups, cream, and whitener.

Tips to choose healthy drinks:

Drink 9-12 cups (2.25 to 3L) of fluid each day.

  • Choose water and low fat milk most often.
  • Replace higher calorie drinks with water.
  • Cut back on calories, not fluid.