Choose Healthy Drinks Everyday
When thinking about healthy drinks, there are two leaders of the pack, water and milk!
Water is needed for our survival. Our body needs water to work well. Water can help carry nutrients and oxygen to all our cells, it aids our kidneys in taking away waste, it provides a cushion for our joints and supports our gut by breaking down food and by helping have regular bowel movements.
Milk helps our body much like water. But it is also full of nutrients that can help build strong bones and teeth. Milk can be an easy way to add protein, calcium, and vitamin D to our diets.
Make water and milk your main drinks but here are some other ways to mix up some exciting healthy drinks!
Infused Water
Adding flavour to our water can make it easier and a lot more exciting to drink. Lemon, cucumber, strawberry, berries, and dried rosemary; the combinations are endless! Mix and match your favourite fruits, herbs and spices and create your own fun blend. Frozen fruit is also a great option, think of them like tasty, nutritious ice cubes!
Soda Water
These bubbly waters give us the same feeling as a fizzy pop without the added sugar. Plain sparkling or carbonated water can be infused with fruits, herbs, and spices just like flat water BUT you can also buy unsweetened carbonated waters in a variety of different flavours!
Herbal Tea
Herbal tea is a warm and comforting drink without caffeine. There are so many kinds of herbal teas to try: peppermint, ginger, cinnamon or fruity teas like apple, berry, orange, or lemon. Herbal teas can be enjoyed warm on a cold day or iced on a warm day! Either way we are getting our water in!
Smoothies
Smoothies are another tasty way to stay hydrated. Choose your favourite fresh or frozen fruits and vegetables and blend with different mix ins like nuts and seeds, rolled oats, cinnamon, or cocoa powder. Using milk or yogurt as the base of the smoothy can increase the protein which helps in keeping us fuller longer. If choosing a plant-based milk it may be a good idea to check the label to make sure it is giving us protein and has been fortified with calcium and vitamin D!
Homemade Yogurt Drink
Make your own yogurt drink with three (3) clean and simple ingredients. The recipe is HERE.
Coffee and Tea
This may be surprising, but the water in your coffee and tea still counts as drinking water and provides your body with the hydration it needs. While you wouldn’t want all your water for the day to come from these drinks it can certainly help add some variety! Try to use less sugar and use milk instead of cream to get a nutrient boost. It is important to remember that because these beverages contain caffeine, they should be enjoyed in moderation. Health Canada recommends limiting caffeine to 400 mg or 2 mugs of coffee per day.