The Beverage Section In DIYFIT Nutrition

DIYFIT Nutrition Beverage Section, Half Glass of Water

The Beverage Section, Water and it's importance to DIYFIT Nutrition

The beverage section in DIYFIT Nutrition program is your next step. We recommend your beverage of choice at meals and between should be water.  As a minimum, drink eight-8 oz glasses of water each day.  On days when you exercise, be sure to adequately hydrate before, during and after to replenish fluid losses.  As a rule of thumb, drink 8-10 oz 10-15 minutes before exercise, 8-10 oz every 10-15 minutes during exercise, and 20-24 oz in the hour after exercise.Water is an essential ingredient to a healthy life.  Some of the many important functions of water include the following:

 

  • Transports nutrients throughout the body and assists with elimination of waste
  • Lubricates joints and tissues
  • Regulates body core temperature
  • Facilitates digestion
  • Satiety aid – helps you feel full!

If you have difficulty drinking water, try some of these tips:

 

  • Add lemon or lime
  • Use sugar-free drink mixes such as Crystal Light to add flavor
  • Drink at room temperature (easier to drink more)
  • Keep a water bottle with you at all times
  • Always pour a glass at meal time
Beverage Section of DIYFIT Nutrition, Cup of Coffee in a White Cup on a pile of Coffee Beans
blue ceramic cup of tea with a slice of lemon and a spoon on the cup in the beverage section of DIYFIT Nutrition

Coffee/Tea in the Beverage Section

Caffeinated beverages are acceptable to consume in moderation.  Caffeine may actually have a diuretic effect on the body (especially when consumed in large amounts), so now if the time to kick the pot-a-day habit if you have one.  After all, we’re trying to prevent dehydration!  Try to limit caffeinated coffee/tea to 6 oz/day or less, or consider switching to decaf.  Decaffeinated herbal teas, particularly decaffeinated green tea, may actually have health benefits due to the antioxidants it contains.  Be careful what you put in that coffee or tea though – limit or eliminate sugar and cream.

The Fruit Juice Option in the Beverage Section

Fruit juice packs the same caloric punch that whole fruits do, however leaves out most of the beneficial fiber.  A mere 4 oz of juice provides as many calories as a small apple, except you get none of the fiber and all of the fruit sugar.  100% fruit juice will contain healthful vitamins, but it is still best to eat whole fruits rather than drink the juices.  With whole fruits, you get all the vitamins and minerals, and the benefit of the fiber.

DIYFIT Beverage Section, Glass of orange juice with Orange Slice on Rim. A Quarter + Half of an Orange placed on table and napkin

Soda as a Beverage Option in the DIYFIT Nutrition Program

Soda, including diet soda, is best to limit on your meal plan.  Regular soda contains massive amounts of sugar, provides zero nutrient value, and often contains caffeine (as we’ve already covered, may have a diuretic effect on the body).  Diet sodas contain sugar substitutes (or artificial sweeteners), which are food additives and best used in moderation.  In addition, recent studies have actually linked artificial sweeteners to weight gain.   The sweet taste from the sweetener has been found to cause an insulin response, which can lead to a craving for more food intake at the next meal, eventually resulting in weight gain.  Again, your beverage choice should be water as much as possible.

The Beverage Section Option of a Sports Drink

Sports drinks are great for re-hydration, as well as for replenishing electrolytes and carbohydrates lost during exercise.  Staying hydrated and replacing electrolytes prevents fatigue during exercise, and since carbohydrates are the primary source of fuel during exercise, they’re crucial for optimal performance.  Sports drinks do contain a fair amount of calories and sugar, so be sure to reserve their consumption for exercise sessions.  Try a Propel for a good low-calorie sports drink alternative.

Energy Drinks in the DIYFIT Nutrition Program Beverage Section

Green and Black Can with Energy Drink in a Can Full of Sugars

Energy drinks (Amp, Rockstar, Monster, Red Bull) typically provide high amounts of caffeine, vitamins, and herbal supplements.  The combined ingredients may work to provide a stimulant effect, or lead to increased energy.  However, some energy drinks contain a high amount of sugar and may even lead to unpleasant side effects for some individuals.  Diet varieties are available, which will decrease the sugar content, however adverse side effects may still occur.  Adverse effects may include nervousness, irritability, sleeplessness, increased urination, abnormal heart rhythms, and stomach upset.  It is best to, again, consume in moderation if you choose to include energy drinks in your daily routine (< 1 drink/day, 5 days/week).

Alcohol in the Beverage Section of the DIYFIT Nutrition Program

Beverage Section DIYFIT Nutrition, Glass of chilled white and red wine on table near the lake
Bar. Various cocktails on the Bar in Various Colors

According to the Dietary Guidelines for Americans, 2005:

  • Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men.
  • Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions.
  • Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery.

Calories in Selected Alcoholic Beverages

This table is a guide to estimate the caloric intake from various alcoholic beverages. An example serving volume and the calories in that drink are shown for beer, wine, and distilled spirits. Higher alcohol content (higher percent alcohol or higher proof) and mixing alcohol with other beverages, such as calorically sweetened soft drinks, tonic water, fruit juice, or cream, increases the amount of calories in the beverage. Alcoholic beverages supply calories but provide few essential nutrients.

Beverage Example Serving Volume Approximate Total Calories*
Beer (regular) 12 oz 144
Beer (light) 12 oz 108
White wine 5 oz 100
Red wine 5 oz 105
Sweet dessert wine 3 oz 141
80 proof distilled spirits (gin, rum, vodka, whiskey) 1.5 oz 96

*The total calories and alcohol content vary depending on the brand. Moreover, adding mixers to an alcoholic beverage can contribute calories in addition to the calories from the alcohol itself.

Some standard “mixers”:

  • Juice – 4 oz provides an additional 60 calories
  • Tonic – 4 oz provides an additional 45 calories
  • Coke/Sprite – 12 oz provides an additional 140 calories
  • Prepared mixers – read label closely (pay attention to serving size and corresponding calories); expect to add quite a few calories!

Calorie counts of common alcoholic drinks (standard serving sizes):

4 oz champagne = ~90 calories

Bloody Mary = ~123 calories

Vodka Collins  = ~175 calories

Vodka and cranberry = ~172 calories

Daiquiri = ~314 calories

Rum and Coke = ~182 calories

Rum and diet Coke = ~133 calories

Margarita = ~327 calories

Long Island iced tea = ~275 calories

Gin and tonic = ~178 calories

Martini = ~175 calories

Whiskey sour = ~175 calories

Amaretto sour = ~ 421 calories

Cosmopolitan = ~131 clories

Hurricane = ~ 384 calories

Mai Tai = ~ 306 calories

Pina Colada = ~ 410 calories

Screwdriver = ~ 208 calories

Most important to remember:  alcohol is empty calories!  Choose to spend your calories wisely (don’t drink your calories).  Moderation is key!

If including alcohol, count as fat servings on your meal plan.  Drink the alcohol with food rather than by itself.

Cheers!

LET'S START YOUR NUTRITION PLAN TODAY!