Pop
Pop is a favourite beverage choice across all age groups due to its sweet flavour and bubbly texture, however, it has very little nutritional value. This is especially problematic for young children or those with a poor appetite as it displaces more nutritious beverages that contribute to proper growth, development, or maintenance of health.
One ingredient that pop typically has in excess is sugar. Sugary beverages have been linked to obesity via excessive caloric intake, and also linked to poor oral health since sugar feeds bacteria in the mouth which leads to acid production and erosion of tooth enamel.
While diet pops contain fewer calories and less sugar, their high acidity can still contribute to oral health issues. Additionally, artificial sweeteners can cause digestive issues such as bloating, gas, or diarrhea as many are poorly digested or absorbed.
It is recommended to choose sugary-sweetened beverages, such as pop, less often.
Juice
The term ‘juice’ can be used to describe a variety of beverages including punches, cocktails, and juice-flavoured drinks. The best options are those that are 100% real fruit juices without added flavours or sugar. Other juices can be nutritionally similar to soft drinks as they are high in calories, high in sugar, and low in nutrients.
100% real fruit juices may also be high in sugar, therefore increasing the risk of obesity and oral health issues as seen with pop. It is recommended that children and toddlers limit juice consumption to 125 ml (1/2 cup) per day.
Whole fruits provide a similarly refreshing experience without extra calories and sugar that comes from condensing many fruits. They also provide many vitamins & minerals, as well as fibre which helps you feel fuller longer.
Milk
Cow’s milk has 16 essential nutrients including calcium, vitamin D, protein, vitamin B12, and vitamin A.
Some individuals choose to exclude cow’s milk from their diets for personal or medical reasons, two examples being lactose intolerance and a milk allergy. Lactose intolerance involves a deficiency in the enzyme lactase which breaks down lactose resulting in undesirable gastrointestinal symptoms such as gas, bloating, or diarrhea. A milk allergy involves an immune response to the proteins in milk that may present as a rash, hives, vomiting, nausea, swollen facial features, or difficulty breathing.
Non-dairy milk alternatives are made from a variety of plant-based sources including soy, almond, rice, and hemp. Fortified soy beverages are recommended as they are the most nutritionally similar to cow’s milk; other sources are lower in protein. Ensure your drink of choice is fortified with calcium and vitamin D, and opt for plain of unsweetened versions to reduce your consumption of added sugars.
Water
Water is an excellent choice of beverage to keep you hydrated.
Water is calorie free and contains fluoride—an important mineral that helps strengthen tooth enamel thereby preventing cavities. Most bottled water is not fluoridated; research indicates that increased use of bottled water may be causing an increase in cavities. In most areas, tap water is safe to drink providing a cost-effective way to hydrate, improve oral health, and reduce single-use plastics.
You can increase your water intake by having a reusable water bottle with you throughout the day. Add slices of lemons, limes, oranges, or cucumbers to water to add a refreshing flavour.
It is a common myth that you need to drink 8 glasses of water every day. The amount of water you need each day depends on your age, gender, level of activity, and fluids obtained through other beverages and foods.
See the previous post to learn about hydrating with alcoholic beverages, coffee, energy drinks, and sports drinks.
Comentários