Heather

Hi.

I'm Heather, a Registered Dietitian from Vancouver, Canada. Welcome to my blog. I'm so excited to share my favourite recipes and chat about nutrition with you! 

Feel Amazing This Summer: Part 2

Feel Amazing This Summer: Part 2

In my last post I talked about the importance of moderation, and the importance of indulging in the occasional treat without feeling guilty. As long as you're making choices for the purpose of nutrition 80-90% of the time you'll be ok. It's not only ok, but so important to enjoy those delicious soul foods that other 10-20%! If you missed my last post, Read Tip 1

Now, on to tip #2

Tip 2. Rethink Your Drink

One Frap has between 11-21 teaspoons of sugar in it - yikes! Steer clear, except on the occasion. 

One Frap has between 11-21 teaspoons of sugar in it - yikes! Steer clear, except on the occasion. 

Empty Calories? Drinks are the number one source of hidden sugars. 

  • While it may be trendy to carry a Frappuccino to fit in with the summer vibe, you may want to take a step back to rethink. A Grande Mocha Frappuccino from Starbucks has a whopping 390 calories and 63g of sugar. That's just under 16 teaspoons of sugar in one drink! World Health Organization guidelines are less than 6 teaspoons daily for women and less than 9 teaspoons daily for men, but I always say less is best. 
  • The same applies to juice, sports drinks, vitamin waters, slurpees, pop and iced tea. Oh, and don't forget about your alcoholic bevvies - coolers, mixed drinks, and blended drinks are FULL of sugar! (empty calories aside... HELLO hangover).
 
Sugar adds up quickly. Check your drink - 1 teaspoon = 4g. Most soft drinks, juices and fancy coffees have at least 5-6 teaspoons!

Sugar adds up quickly. Check your drink - 1 teaspoon = 4g. Most soft drinks, juices and fancy coffees have at least 5-6 teaspoons!

 

 

Here are some ideas to keep you hydrated while avoiding extra sugar and Calories: 

  • Make water your first choice - yep, always. 
  • Invest in a water bottle if you don't have one and carry it with you. This makes it easy to make water your first choice, plus it can save you a few dollars on water bottles when you're out and about - spend that money on other fun activities!
Add flavour to water with fruit and mint

Add flavour to water with fruit and mint

 

 

  • Not a fan of plain old water? Jazz it up and treat your tastebuds with these ideas.
    • Prefer fizz? Go for soda or sparkling over other carbonated drinks

      Add the following to a glass of bottle of still or sparkling water: 
      • A handful of frozen berries
      • Cucumber slices + mint leaves
      • Lemon slices
      • Orange slices
      • Nuun or other sugar-free electrolyte tabs (especially if you're getting your sweat on)
         
  • Make your own Iced Tea: 
    • Boil water and throw a few of your favourite tea bags into a jug. Let is steep for 3-5 minutes, take the tea bags out and pop in the fridge. Keep it for a few days for a sugar-free flavourful drink. 
    • This makes a good mixer for alcoholic drinks too!
       
  • Go for a smoothie over juice: 
sugar drinks
  • Alcohol on the menu? Stay hydrated and cut the sugar with these tips: 
    • Double fist with water or alternate between 1 drink and 1 water
    • Choose soda or water and lime as a mixer instead of sugary mixes (even tonic is high in sugar!)
    • Cut white wine with soda and ice to make a spritzer - this stretches the alcohol and calories
    • Go for a low calorie beer
    • Skip coolers and blended drinks, or start with one and then switch - these tend to be the highest in sugar!
Summer Drinks

Thanks to UBC students Emily Hou, Ya Wen, and Lan Nguyen for your contributions to this series of posts. Emily, Ya and Lan are all studying to become dietitians. 

Feel Amazing This Summer: Part 3

Feel Amazing This Summer: Part 3

Feel Amazing This Summer: Part 1

Feel Amazing This Summer: Part 1