Yes, Beverages Can Add Calories!

This final posting during National Nutrition Month is focused on beverages. Often times, we don’t think of beverages, when thinking about calories and diet. However, beverages are a part of the diet and we need to think about what beverages we consume and how they impact overall health.



It seems that the world of beverages has expanded exponentially. In addition to Coke and Pepsi, there are beverages made with tea, fruits, yogurt, and vitamin enhanced water, to name a few. Looks like every time I turn around, there is a new beverage. Americans rank at the top in the amount of sweetened beverages consumed. While the consumption of sweetened beverages has increased, the consumption of milk has decreased.

Amount of Sugar Per Container (from left to right) 77g; 51g; 33g

Before you think I am on my usual soapbox, I have no problems with the occasional consumption of sweetened beverages. As a matter of fact, I am a fan of Coke. But with an expanding waistline, I am reducing my consumption of soda. A colleague once referred to soft drinks as liquid candy. Somehow or another, that thought stuck with me. Now, when I do consume a beverage, I try and think of it as a treat and not as a regular part of my diet.

If you want to try and make some beverages, here are a couple of recipes to try.



Green Tea Tropical Smoothie



Serves 3.

Ingredients:

4 green tea bags

Ice cubes (about ½ cup)

1 cup mango chunks, about 1 mango

1 cup (8 ounces) crushed pineapple

½ cup sliced banana

1 cup orange juice, chilled

½ cup low fat milk

2 teaspoon lime juice

1 Tablespoon honey

Directions:

1. Bring 1 cup of water to a boil. Pour ½ cup of water over tea bags. Steep for 4 minutes. Remove bags and squeeze.

2. Cool down by adding ice to bring up to 1 cup.



3. Pour green tea into a blender. Add mango, pineapple, banana, orange juice, milk, lime juice and honey. Blend until smooth. Serve cold.



Note: This recipe contains 28 grams of carbohydrates per serving.





Green Tea and Mango Splash



Serves 3.



Ingredients:

2 green tea bags

2 cups mango nectar, chilled

Ice cubes

Mint sprigs for garnish, optional

Mango slices for garnish, optional



Directions:

1. Heat 1 cup of water to boiling. Add green tea and let steep for about 3 minutes.



2. Add mango nectar. Serve over ice. Add mango slices and mint sprigs if desired.



Note: This recipe contains 25 grams of carbohydrates per serving.