Water, drinks and your health

It's easy to overlook, but choosing healthier drinks is a key part of getting a balanced diet.

Many soft drinks – including instant powdered drinks and hot chocolate – are high in sugar. Food and drinks that are high in sugar are often high,

 and having too many calories can make you more likely to gain weight.

Some energy drinks are high in both sugar and caffeine. Checking the nutrition labels on soft drinks such as fruit juices and fizzy drinks can help you make healthier choices.

The  says we should drink six to eight glasses of fluid a day. Water, lower fat milk and sugar-free drinks including tea and coffee all count.

For more information, see .

Drink plenty of water

Water is a healthy and cheap choice for quenching your thirst at any time. It has no calories and contains no sugars that can damage teeth. Plain tea, fruit tea and coffee (without added sugar) can also be healthy.

If you don't like the taste of plain water, try sparkling water or add a slice of lemon or lime. Or heat the water and infuse a tea bag, some coffee or a slice of lemon. You could also add some no-added-sugar squash or fruit juice for flavour.

 

Drink semi-skimmed, 1% fat or skimmed milk

Milk is a good source of calcium, a mineral that helps build and maintain healthy bones. It also contains protein, , and doesn't cause 

For a healthier choice, choose semi-skimmed, 1% fat or skimmed milk. Limit your intake of flavoured milks, milkshakes, condensed milk and milk-based energy or malt drinks – these contain , which is bad for teeth.

 is especially important for young children. They should drink whole milk until they are two years old because they may not get the calories they need from lower-fat milks.

Cows' milk should not be given as a drink until a baby is one year old as it doesn't contain the balance of nutrients a baby needs.

From the age of two, children can gradually move to semi-skimmed milk as a main drink as long as they are eating a varied and balanced diet and growing well.

 

Juices, smoothies and 5 A DAY

Fruit and vegetable juices and smoothies contain a variety of vitamins that are good for our health.

Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your recommended 

For example,

if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.

This because fruit juice and smoothies don't contain the fibre found in whole fruits and vegetables. Have other types of fruit and vegetables for the other four (or more) portions.

Fruit juice and smoothies also contains sugar that can damage teeth. It's best to drink them with a meal because this can help protect teeth.

The sugars found naturally in whole fruit are less likely to cause tooth decay because the sugar is contained within the structure of the fruit.

When fruit is juiced or blended, the sugars are released. Once released, these sugars can damage teeth, especially if you drink juice frequently.

Even unsweetened fruit juice is sugary, so keep an eye on the amount of fruit juice and smoothies you consume.

Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.

For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.

         source:http://www.nhs.uk/Livewell/Goodfood