Need to lose weight? A way to start might be decreasing your intake of caloric beverages. Here is a synopsis of recommendations provided by The Beverage Guidance Panel from June 2006:
All of our beverage needs can be met with water. The recommendation is 20 to 50 ounces each day.
Unsweetened Tea and Coffee:
Zero to 40 ounces of unsweetened tea and 0 to 32 ounces of unsweetened coffee per day (caffeine is the limiting factor for coffee as it has twice the caffeine of tea).
Low fat (1%) or Skim milk:
Zero to 16 ounces per day. If you choose zero as your target, make sure you are getting adequate calcium from food sources.
Non-caloric Sweetened Beverages:
Zero to 32 ounces a day is recommended.
Caloric Beverages with some nutrients:
This group includes fruit juices (0 to 8 ounces a day), vegetable juices (0 to 8 ounces a day), sports drinks (consume sparingly except for endurance athletes, 0-16 ounces a day) and alcoholic beverages (consume in moderation 0-1 drink a day for women and 0-2 for men).
Caloric Sweetened Beverages without Nutrients:
No more than one 8-ounce serving per day.
For more information:
Consult the American Journal of Clinical Nutrition, March 2006. Details of the full study can be found online at www.beverageguidancepanel.org. This study was funded by Unilever Health Institutes in the Netherlands (Unilever owns Lipton Tea).
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