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Feb 9, 3 Min Read. high fructose corn syrup. Indiana proposes ban of high fructose corn syrup Indiana proposes ban of high fructose corn syrup. Jan 26, 3 Min Read. Sponsored By. Howard Telford November 6, Creating a natural, fresh meal-replacement drink One shelf space to watch will be fresh, natural meal-replacement and nutrition supplementation drinks.

Big, functional brands in small sizes A more nutritious approach to beverage consumption can also mean downsizing the package format and occasion, particularly in high-sugar categories.

Mixing function and fun in adult refreshments Another recent finding from U. What beverage producers should know The map of occasions that can be addressed through liquid beverages is expanding as consumers move beyond pills and capsules to satisfy their nutritional needs and reach for fresh, natural liquid alternatives.

About the Author s. See more from Howard Telford. Subscribe and receive the latest insights on the healthy food and beverage industry. Sugar-sweetened beverages include, but are not limited to, soft drinks, fruit drinks, fruit-flavored drinks, sweetened waters, sports drinks, energy drinks, sweetened coffee and tea beverages.

Sugar-sweetened beverages are the leading source of added sugars in the American diet. Evidence shows that regularly consuming sugar-sweetened beverages is associated with weight gain and obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay and cavities and gout, a type of arthritis.

Sugar-sweetened beverages should be limited to help maintain a healthy weight, prevent chronic diseases and support an overall healthy eating pattern.

Early childhood is a key time to establish healthy dietary patterns, which are important in supporting optimal growth and development and in preventing diet-related chronic diseases.

Research shows that what children drink from birth through age 5 can have a big impact on their health since beverages make a significant contribution to dietary intake during this critical period. Healthy Eating Research, a national program of the Robert Wood Johnson Foundation, developed a consensus statement that provides guidance on beverage intake for young children.

The report, Healthy Beverage Consumption in Early Childhood: Recommendations From Key National Health and Nutrition Organizations, outlines comprehensive recommendations for beverage consumption consistent with a healthy diet for children from birth to age 5. The full guidelines and accompanying technical report can be found at healthydrinkshealthykids.

Looking for a free beverage education handout for adults and parents? Check out Rethink Your Drink, Make Every Sip Count. Kristal Shelden, RDN, emphasizes beverage choices children make are as important as food choices. Register a new account on HealthyEating.

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Drinking for your health doesn't necessarily mean going on a juice-only diet. Miller warns that juice cleanses and detoxes may not be for everyone. The Mayo Clinic found that even though you get most vitamins, minerals and plant chemicals from juicing your foods, the key ingredient of fibre is still missing.

Miller notes, however, there are benefits to having your fruits and veggies in juice form. But at the end of the day, water still seems to rule the world of healthy beverages.

Even though Health Canada has no standard water intake guide, they do recommend those who are very active or live in hot environments drink more water than the average person — and drinking those eight cups a day you always hear about certainly won't do you any harm.

Remember, many foods and drinks are good sources of water — but no one source outweighs plain drinking water itself. Here are 23 of the healthiest drinks for common situations — and none of them include plain water:.

Looking for ways to burn that unwanted fat? Find yourself some cayenne pepper, says holistic nutritionist Tara Miller. Cayenne pepper can apparently speed up your metabolism by 25 per cent, according to 3FatChicks. Miller suggest mixing cayenne pepper with water, fresh lemons, a little sea salt and a bit of maple syrup for sweetness.

For liver health, Miller recommends drinking beet juice. Beets have zero trans and saturated fats and are packed with magnesium, calcium and iron , according to Yahoo News. Flax oil is great for sharpening our brains, Miller says. She recommends mixing flax oil packed with omega 3 fatty acids with your favourite fruit smoothie — you won't even taste the difference.

Think green! Miller says for bone health, opt for drinks that contain vitamin K — she suggests making the greenest juice of all: kale juice. Your first drink in the morning shouldn't be a cup of coffee. Miller says water with lemon cleanses our liver, stimulates bile and helps with digestion in our bodies.

When 4 p. hits, our bodies are usually ready to take a nap. For a much-needed energy boost, Miller says green tea will give you a tiny boost of caffeine, with a high amount of antioxidants. For those of you who usually have to deal with a long and tiring day, Miller recommends drinking a calming tea with chamomile or lavender to soothe your senses before snooze time.

Miller says before you work out, think carbs. Dates and date juice is a good example of a high carb fruit that also lowers your blood pressure. Here's a post-workout smoothie you can prepare in advance: Blend coconut water good for hydration , hemp, frozen blueberries, frozen bananas and raw cocoa powder to get an instant boost of flavour and antioxidants, Miller says.

You won't need a lemon for this one. When you're stuck with a cold or sore throat, Miller recommends licorice tea a plant related to the beans and pea family to help soothe sore throats and eliminate mucus.

Can a warm cup of tea or hot chocolate actually keep you warm on a cold day? There is some truth to this, Miller says, adding that drinking a hot cup of tea with warming spices like chai makes the perfect heat source. Fun nights usually end in not-so-fun mornings. If you're trying to fight that hangover, Miller says drink a beverage with high amounts of electrolytes — like coconut water.

If you're dealing with cramps, one natural way to relieve the pain is by drinking beverages with high amounts of magnesium, Miller says. Try making your own homemade hot chocolate with raw cocoa powder, almond milk and honey or maple syrup for a sweet taste.

For all the pregnant ladies, Miller recommends drinking something high in folic acid and omega 3. One study showed that women who get 0. Millers suggests a power smoothie with raw cacao, frozen bananas, sugar free peanut butter, spinach both have folic acid , almond milk and flax seed oil.

Here's exactly what to stock up on, according to Cassetty. Adding more chickpeas to your diet can boost your nutrient intake and protect your health.

According to Cassetty, people who eat chickpeas or hummus have been found to have diets with higher levels of fiber, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron compared to those who don't eat these foods talk about overachieving!

Chickpea eaters were also less likely to be obese, possibly because chickpeas supply a filling combo of protein and fiber, which may reduce the likelihood of overeating. A cup provides 15 grams of protein and 13 grams of fiber. When roasted, they're crunchy like nuts and make a filling snack or a crunchy garnish in salads and soups.

Of course, they're also an easy way to add more protein and nutrients to a meatless meal. Plain Greek yogurt is an affordable and versatile way to get one of the three servings of dairy or their equivalents needed each day. Plain Greek yogurt can help fill the dairy gap.

One cup provides milligrams of calcium, milligrams of potassium, and 27 milligrams of magnesium, on top of 25 grams of protein. Greek yogurt is also a delicious soup garnish, and it makes excellent dips for both fruits and veggies," she adds.

It also supplies magnesium and health-protecting plant compounds, such as flavonoids and carotenoids. This leafy green veggie is less bitter than regular spinach, which makes it more approachable and versatile, and it also happens to be one of the less expensive pre-washed leafy greens in the market.

Buying pre-washed baby spinach makes it more convenient to regularly eat these greens because you can easily add a fistful to soups, smoothies, pasta dishes, sandwiches, and wraps.

And just a fistful could have a significant impact on your health. One study found that eating just a cup of raw or a half cup of cooked leafy greens like baby spinach per day may preserve memory and thinking skills as you age.

The study tracked more than older adults over 10 years and found that compared to those who didn't regularly consume leafy greens, those who ate this amount had the memory and cognitive ability of someone 11 years younger.

Nutrients like vitamin K, folate, lutein, and beta carotene, which are rich in baby spinach as well as other leafy greens, may offer neuroprotection.

If you're not currently a baby spinach eater, try adding a little bit to foods you're already fond of, like pasta or eggs. According to Cassetty, walnuts have more ALA—the plant-based omega-3 fatty acid—than any other nut.

This serving also supplies 4 grams of protein, 2 grams of fiber, and a good source of magnesium, a nutrient that's involved in maintaining healthy blood pressure and blood sugar levels," she explains.

Because they pack so much nutrition in every bite, a study found that eating them daily for six months significantly improved diet quality and led to healthier LDL cholesterol. Walnuts are great for snacking and sprinkling on salads, oatmeal, and yogurt parfaits.

You can also crush walnuts to use as a healthier alternative to breadcrumbs as a crust for chicken and fish. Few foods are as inexpensive and nutritious as a carton of eggs.

According to Cassetty, a large egg has 6 grams of protein plus vitamin D, selenium, zinc, iodine, folate and other B vitamins, vitamin A, and choline.

Eggs are packed with nutrients and are healthy on their own, but they also pair well with other nutrient-dense foods, like veggies and whole grains.

Plus, eating eggs can help clear the liver of harmful free radicals after drinking alcohol, so they're good for preventing hangovers. According to Cassetty, unsweetened dry oats are an affordable way to get a spectrum of vitamins and minerals, like iron, magnesium, zinc, selenium, and B vitamins.

They're also rich in fiber, and they contain 5 grams of plant-based protein. Of course, oats are a breakfast staple, but they're also great in place of breadcrumbs in foods like meatballs. You can also grind oats to make whole grain flour for healthier baked goods, and they're also a good choice for energy bites.

The Dietary Guidelines recommend eating two servings of seafood each week because of the valuable nutrients seafood provides.

A small can of light tuna, which is lower in mercury than white tuna, has 91 calories and 20 grams of protein, plus 50 IUs of vitamin D. Vitamin D is essential for immune functioning, and the majority of Americans don't consume enough of this nutrient. That's why tuna salad is one of my go-to weekday lunches, and I also like balancing out pasta dishes with canned tuna," she adds.

Frozen fruits and veggies are always a good choice since they're just as nutritious as fresh produce and are usually a more budget-friendly option. Plus, according to Cassetty, people who consume frozen fruits and veggies eat more produce than people who stay away from frozen produce.

Blueberries stand out for being rich in polyphenol antioxidants called anthocyanins. Studies link regular blueberry consumption to a lower risk of heart disease and diabetes, and less cognitive decline over time. One of Cassetty's favorite ways to enjoy frozen blueberries is to heat about half a cup in the microwave until they're warm and the juices release.

Once warmed, add about a teaspoon of chia seeds and let the mixture sit for at least 10 minutes. Plus, plant-based protein is less expensive than meat and poultry. Frozen edamame is an easy snack or appetizer, but you can also mix shelled edamame with many common foods. For example, adding shelled edamame to mac and cheese makes this meal healthier.

Department of Agriculture and U. Department of Health and Human Services. Dietary Guidelines for Americans, , 9th edition.

Wallace TC, Murray R, Zelman KM. The nutritional value and health benefits of chickpeas and hummus. USDA FoodData Central. Chickpeas garbanzo beans, bengal gram , mature seeds, cooked, boiled, with salt. Yogurt, Greek, plain, whole milk.

Dietary guidelines for Americans infographic. Maillot M, Vieux F, Rehm C, Drewnowski A. Front Nutr. Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: prospective study.

Nuts, walnuts, english.

Nutrient Density of Representative Foods for Key Nutrients Amount Supplied Per Calories of Food. Calculated from USDA Composition of Foods — Raw, Processed, Prepared. USDA Human Nutrition Information Service. Agriculture Handbook Series , ; , ; , ; , ; , ; , ; , ; , ; , serving of meat provides about calories plus significant amounts of many key nutrients such as protein, B-vitamins, iron, and zinc.

A cup of fat-free milk has about twice the calcium as a cup of ice cream; however, the milk only contains 85 calories and the ice cream has more than calories. Nutrient-Dense: These foods provide more nutrients and generally fewer calories per unit volume. They are loaded with the nutrients that we need to thrive e.

fruits, vegetables, whole grains. Energy-Dense: These foods provide more calories energy per unit of volume than nutrient-dense foods. The Better Choice: A nutrient-dense food is generally a better choice than a less nutrient-dense food or an energy-dense food with the same number of calories.

If you have a certain number of calories to eat, try to choose the foods with more nutrients. For example, make these healthier food choices:. Make nutrient density work for you. Increase the amount of nutrients in the foods you eat OR decrease the energy calorie content Or both.

Nutrient density lets you eat more food, so that you feel fuller for a longer time. The Dietary Guidelines for Americans recommend consuming a variety of nutrient-dense foods and beverages as part of a healthful diet.

Center your meals on foods of high nutrient density. Select whole grains, lower-fat dairy products, lean meats, seafood, eggs, beans, and nuts. Choose foods within and among the basic food groups that also limit intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.

For example, many fruits and vegetables, as well as whole grain breads and cereals, are low in fat and packed with vitamins, minerals and fiber. Eat a variety of colorful fruits and vegetables daily, since they are usually low in calories and are nutrient dense.

Choose often the non-starchy vegetables, such as broccoli, carrots, mushrooms, peppers, and tomatoes. Eat limited amounts of avocado and some starchy vegetables potatoes, yams, corn , because they are higher in calories. Avoid a diet consisting of mostly refined, processed foods that are less nutritious and contain added sugar and fat.

Even when foods are fortified or enriched, the whole range of nutrients and non-nutrients lost in refining cannot be replaced. Shop around the perimeter of the supermarket.

If limited on time, select nutrient-dense convenience foods like frozen vegetables, bags of ready-to-serve salads, and refrigerated prepared meats. edu or Janis G. Hunter , Retired HGIC Nutrition Specialist, Clemson University Katherine L. Cason , PhD, Former Professor, State Program Leader for Food Safety and Nutrition, Clemson University.

This information is supplied with the understanding that no discrimination is intended and no endorsement of brand names or registered trademarks by the Clemson University Cooperative Extension Service is implied, nor is any discrimination intended by the exclusion of products or manufacturers not named.

All recommendations are for South Carolina conditions and may not apply to other areas. Use pesticides only according to the directions on the label. All recommendations for pesticide use are for South Carolina only and were legal at the time of publication, but the status of registration and use patterns are subject to change by action of state and federal regulatory agencies.

Follow all directions, precautions and restrictions that are listed. Join our mailing list to receive the latest updates from HGIC. Nutrient Density of Representative Foods for Key Nutrients Amount Supplied Per Calories of Food Protein g Iron mg Zinc mg Thiamin mg Riboflavin mg Niacin mg B6 mg B12 mcg Beef, composite lean only The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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