Don't get fouled by a double dribble! High-sugar drinks like shakes and soda don't give your body the nutrients you need for growing strong and tall; instead they just load you up with tons of sugar, extra calories, and sometimes extra fat too. Even juice, which provides some nutrients, is still loaded with calories. And the worst part is, these beverages don't fill you up — if you were hungry before you started your drink, you probably still will be after you've chugged down hundreds of calories.
If you're looking to get healthier and feel better about the way you look, doing over your drinks is a great place to start! Even if you're already at a healthy weight, it's still good form to watch what you drink. The right beverages will help you stay healthy and fit for the rest of your life! "Water is your number-one beverage, hands down," says Joy Bauer, R.D., nutrition expert on
Shaq's Big Challenge. "But if you are going to choose a drink besides water, you need to know which are the better options."
Here's your chance to do over your drinks:
Chocolate AddictionWhen cravings for a thick chocolate shake set in, mix together one cup of 1% low-fat or nonfat milk with one tablespoon of chocolate syrup.
Shoot for Real Fruit… Take a pass on "fruit-juice drinks," juice boxes, and pouches — they're just artificially colored and artificially flavored sugar water. Yuck — who wants to drink that? You're better off with real juice! Look for beverages labeled "100 percent fruit juice."
…But Don't Get Boxed In!Even 100 percent fruit juices are high in natural sugars, so make sure to fill half your glass with water before you pour it in. Or ask your mom or dad to try buying juice that's already diluted.
No matter what brand they choose, smart players will have no more than one serving of juice a day.
Coffee Lay-UpYou guys know the drill — creamy, flavored "-ccinos" and "lattes" from coffee shops or even the grocery (like those bottled specialty drinks in the dairy case) are loaded with sugar and fat, so leave them on the bench. You'll always be on the winning team if you stick to basic coffee instead of fancy whipped drinks — you control what goes into it. Choose decaf instead of regular coffee if you'd like to cut down on caffeine, use a small mug, and don't have more than one coffee drink a day. For more flavor without extra fat or sugar, add a drop of vanilla or mint extract to your drink. (By the way, when Shaq says to limit yourself to one a day on juice boxes and coffee drinks, he doesn't mean have one of
each every day! Choose
one drink treat a day as your splurge, then pass on them until the next day.)
Energy ReboundThose caffeine-packed cans of energy drinks can have nearly 30 grams of sugar apiece — that's almost eight teaspoons of pure sugar. And don't be fooled by advertising claims about the improved performance you'll get from energy drinks: It's not extra caffeine and sugar that will get you a better grade on your history test or help you slug more home runs. It's the energy you get from eating healthy, balanced foods rich in nutrients that helps you do your best. So forget the energy drinks — unless you're a serious athlete like Shaq, plain old water is your best bet for staying hydrated. If you need a little more flavor, add a slice of orange or lemon to your water.
Smooth MovesLots of fruit juice and less real fruit throws many fruit smoothies out of bounds. But they're still a better pick than the dead balls from a smoothie chain. Your best shot is the protein-packed punch of a yogurt-based smoothie, which is more filling and satisfying. The trick is to look for the word "light" in the product's name. At restaurants, choose the smallest size available and ask for only fruit and nonfat yogurt — no ice cream, added sugar, or syrups. (
See Size Matters.)
Tea-Pointers Tea really does have proven health benefits, but when the sugar goes in, the drink goes out of bounds. Most bottled teas contain more than one serving, too, which doubles or triples the sugar content. Stick with plain tea you brew at home yourself.
NOTE: This Web site offers a lot of information about eating better and getting fit, and not all of it will be right for all kids. Always check with your parents before you make any changes in the way you eat or exercise — they'll know best what's right for you.