Watching your weight? Watch the drinks

Published 9:00 pm Monday, August 21, 2006

A large soft drink at movie theaters can contain 400 calories and comes with free refills. But it’s still not enough. My son also wants popcorn during the show and a snack when he arrives back home.

He’s a growing boy, so perhaps that’s how he gets away with it – gulping so much without getting fat. Each year, however, weight gain sneaks up on millions of Americans who indulge in high-calorie drinks. Beverages now comprise 21 percent of our daily calorie consumption. That’s nothing to hiccup at as obesity and diabetes sweep the nation.

The good news is that the first beverage guidance system was recently devised to help consumers like you and me maintain a healthy weight.

Beverage guidelines

A panel of experts led by Barry Popkin from the University of North Carolina, Chapel Hill, developed the beverage guidelines, publishing them in the American Journal of Clinical Nutrition. The panel assessed the calorie and nutrient content of various drinks. The goal was to give consumers reliable guidance about drinks commonly available in this country.

To do this, panel members reviewed the latest research to classify drinks into six different categories based on health effects. Level 1 was rated as best (to be used frequently) while level 6 was ranked as worst (to be used sparingly). The panel also proposed a range of recommended daily amounts for an average person on a 2,200 calorie diet. The rankings are as follows:

Water: The preferred beverage to fulfill daily fluid needs. It’s required for normal body functions and supplies small amounts of minerals. Dehydration results in listlessness and fatigue, plus an increased long-term risk for bladder cancer and kidney stones. Amount: 3 to 8 cups.

Unsweetened coffee and tea: Tea enhances immunity and modestly reduces heart-attack risk. Unfiltered coffee, on the other hand, can raise cholesterol levels. Limiting both drinks during pregnancy is advised because of the risk of low birth weight or miscarriage. Adding milk, cream or caloric sweeteners to these drinks can cause weight gain. Amount: 0 to 5 cups.

Low-fat and nonfat milk and soy beverages: Milk provides calcium, vitamin D, protein and other nutrients. Whole milk isn’t recommended for adults. High milk consumption is linked to an increased risk of prostate cancer. Amount: 0 to 2 cups.

Sweetened beverages with no calories: This includes diet sodas and diet drinks, which provide water and sweetness but no calories. The sweet taste, however, may condition people to prefer sugary, high-calorie foods and drinks. Amount: 0 to 4 cups.

Caloric beverages with some nutrients: 100-percent fruit and vegetable juices fall in this group along with sports drinks and alcoholic beverages.

Since whole foods are preferable, no more than one-third of your daily quota of fruits and vegetables should come from juice. Vegetable juices often contain excessive sodium. Amount: 0 to 1 cup.

Alcoholic beverages in moderation have some health benefits. These include a reduced risk of heart disease, diabetes and gallstones. But even modest intakes in women raise the risk for birth defects and breast cancer. Amount: 0 to 1 alcoholic drink for women, 0 to 2 drinks for men.

Sweetened beverages with calories: This includes sodas, fruit drinks and other beverages sweetened with sugar or high-fructose corn syrup. These drinks do not readily produce feelings of fullness, often resulting in excessive calorie consumption and weight gain. Evidence links these drinks with a higher risk for tooth decay and diabetes. Amount: 0 to 1 cup.

Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention. com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column, consult your health care provider.

2006 Elizabeth S. Smoots