Drink up without filling out, beverage guidelines

The latest data show that more than two-thirds of all American adults are overweight or obese. The fact that we consume 21% of our calories from beverages may be a major factor in the creeping incidence of obesity.

Not only are we drinking more servings per day of sweetened beverages, but the portion sizes of these beverages have increased over the years.

A beverage guidance panel based at the University of North Carolina at Chapel Hill has developed a set of recommendations of what we should be drinking. The panel reviewed all the information and research on beverages and health and developed the guidelines which rank beverages into six categories, from most-recommended to least-recommended.

For normal metabolism and physiological functions, our bodies only need water. However, many people prefer flavors in their drinks but don't always take into account what else they may or may not be getting with that pleasant taste. Here's a quick guide to the various levels of the beverage guidelines.

Level One. Water is the most-recommended beverage. Recommendation is 20 to 50 ounces per day.

Level Two. 0 to 40 ounces of unsweetened tea and 0 to 32 ounces of unsweetened coffee can be consumed daily. Caffeine should be limited to less than 400 milligrams per day.

Level Three. Low-fat (1%) and skim milk and soy beverages may be consumed up to 16 fluid ounces per day. Milk is one of the best sources of calcium and Vitamin D. Fortified soymilk is a good alternative. The United States Department of Agriculture's MyPyramid recommends three servings per day of low-fat or fat-free milk, yogurt, or cheese. The two servings recommended by the beverage panel also count as two of the milk group servings under MyPyramid guidelines.

Level Four. Non-calorie sweetened beverages should be limited to 0 to 32 ounces per day. Diet soft drinks and other calorie-free drinks are preferable to those sweetened with sugar. FDA-approved sweeteners are considered safe.

Level Five. Caloric beverages with some nutrients, including fruit and vegetable juices should be limited to 8 fluid ounces per day. 100 percent fruit juice provides nutrients but lack the fiber present in whole fruit. Fruit smoothies are usually high calorie fruit drinks. Vegetable juices are lower in sugar than fruit juices but usually are higher in sodium. Sports drinks should be consumed sparingly if the person is not an endurance athlete.

Level Six. Sweetened caloric beverages without nutrients, including sodas, should be limited to fewer than 8 fluid ounces per day. These beverages offer no nutritional or caloric benefit to healthy people. Carbonated and non-carbonated beverages generally sweetened with high fructose corn syrup or sucrose (sugar) are in this group.

Overall, the recommendations would limit the total daily percentage of calories from beverages to less than 10%. This is also the recommendation of the World Health Organization. More information about the beverage guidelines can be found at HYPERLINK "http://www.cpc.unc.edu/projects/beverage" www.cpc.unc.edu/projects/beverage.

An Extension publication, Liquid Assets, provides information on the importance of fluids for good health. It is available from the Extension office on first floor of the courthouse or online at HYPERLINK "http://www.oznet.ksu.edu" www.oznet.ksu.edu.

Editor's Note: Ann Ludlum is a K-State Research and Extension family and consumer sciences and 4-H extension agent assigned to Bourbon County. She may be reached at (620-223-3720.