Rosalee Brown - DIETITIAN'S DESK
We are now in the middle of summer and, in Jamaica, that means long, hot days and almost unquenchable thirst. Increased atmospheric temperature forces your body to sweat more in order to cool down and you will have to replenish this water loss.
Choices of drinks are often influenced by taste and satisfaction. Convenience and price are also important to many people. Some popular thirst-quenchers are fruit- flavoured drinks with high sugar content. The disadvantage of having high-sugar drinks is the added calories from the sugar. More calories will cause weight gain.
You may ask, 'what about having fresh fruit juices'? Although unadulterated with additional sugars, most fruits have a significant amount of 'natural' sugars and, if had in large amounts, throughout the day, will also lead to excess calories and weight gain.
Water as a quencher
Water is the best fluid for quenching thirst. Other fluids with sugar added can cause you to continue to crave for a drink. Many people do not like water as they find it bland in taste. To remove the bland taste, flavour with a spritz of juice and chill. There are actually flavoured water on the market. Putting citrus and other fruits spritz in water can add vitamins and a distinct flavour.
Some recipes
Coolers
2 ounces of juice (30 calories)
8 ounces water
Lime or ginger
1.5 teaspoons honey (30 calories)
Serve over lots of ice
Iced tea
Some steeped green or black tea
1 lime or 2 ounces fruit juice (30 calories)
1.5 teaspoons honey (30 calories)
Smoothie (about 120 calories)
4 ounces soy or 1% milk (50 calories)
quarter cup fruit ((30 calories)
1.5 teaspoons honey ((30 calories)
1 cup ice cubes
Blend and serve
Vegetable coolers (about 60 calories)
1 cup unpeeled cucumber cubed (17 calories)
1 ounce juice (15 calories)
1.5 teaspoons honey ((30 calories)
Serve these blends in attractive glasses nicely garnished with fruits, a slice of citrus or vegetable. These quenchers are also good for children.
Depending on your caloric goal, consuming a lot of water, in addition to these low-calorie drinks, should not derail your healthy lifestyle plan. So, cool down this summer.
Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
