Make better drink choices

Source: Ingrid Adams, UK assistant extension professor

for nutrition and weight management

Most of us realize the importance of keeping sugars and fats to a minimum in our diets, but often we only apply that to the foods we eat. The types of drinks we are consuming could be adding empty calories and causing us to gain extra pounds. Consider this: a medium full-fat mocha adds 400 calories to your diet while a 20-ounce soda, on average, contains 250 calories and a fruit drink adds 230 calories. Many times, these are extra calories we haven’t accounted for, and as a result, they could easily push us over our daily calorie limit and cause us to gain weight.

Consuming large amounts of sugar-sweetened beverages has been linked to obesity, a decrease in HDL (good) cholesterol, an increased risk of type 2 diabetes, heart disease, hypertension and gout. While many of us equate sugar-sweetened beverages with soda, many more drinks fall into this category, including sports drinks, lemonade and fruit drinks, sweet tea, energy drinks, sweetened coffee drinks and sweetened bottled water.

Water should be your go-to beverage, as it quenches your thirst without adding calories. Substituting sugar-sweetened beverages with water could help you lose or maintain weight.

Some people don’t like the blandness of water or get tired of drinking the same thing all the time. If you are one of those, adding fresh fruits or herbs to your water can produce interesting flavors without adding too much sugar and too many calories. Some examples of fresh fruits and herbs that are good flavoring options are: citrus fruits, watermelon, kiwi, pineapple, berries, mint, rosemary or basil. Get creative. Add combinations of fruits, herbs, and flavorings such as berries, mint and cardamom.

If you’re still not wild about water, you can make healthier drink choices nonetheless. Here are some tips.

• Practice portion control with your drinks.

• Drink fat-free milk.

• Order plain or non-fat coffee drinks over full-fat options.

• Leave off whipped toppings.

• Use sugar-free sweeteners to sweeten your drinks.

• Drink diet soda instead of regular.

• Limit fruit juice intake to no more than six ounces a day.

• Only consume alcohol in moderation, and if you do drink, choose lower-calorie options.

Additional food and nutrition information is available at the Clinton County office of the UK Cooperative Extension Service.

Educational programs of the Cooperative Extension Service serve all people regardless of race, color, sex, religion, disability or national origin.

Ways to Enhance Children’s Activity & Nutrition! (We Can!)

Are you worried that your kids aren’t eating what they should? Are they overloading on junk food? Are they a permanent fixture on your sofa, and constantly playing on electronics or watching TV? You can change all of that! The Clinton County Extension Service is offering a new four part series, Ways to Enhance Children’s Activity & Nutrition! (We Can!) that will address these while giving you a chance to talk with others who are facing the same situations. The first one-hour session begins on August 20 at 1:00 pm. Call 387-5404 today to reserve your spot or for more information. Space is limited, so call today!

Military care packages and Homemakers night out

The Clinton County Homemakers are supporting our local military members by creating care packages. Items needed include personal care items, non-perishable snacks, quick breakfast foods (granola bars, pop tarts, etc.), and reading materials (magazines, paperback books, etc.). Please send names and addresses of local service members as well as donated items to the Clinton County Extension Office by August 20th. Care packages will be assembled during the Homemakers Night Out that night. Refreshments will be served from 4:30-5:00 p.m. with the program beginning at 5:00 p.m. Join us for a night of learning, service, and fellowship. For more information, contact the Extension Office at 387-5404.

Green cleaning your home

Want to go green as you clean? Many people seek natural cleaning methods to reduce exposure to harsh chemicals while helping the family budget. Learn how to make your own cleaning supplies using products that you will find in your kitchen cabinets, such as white vinegar, lemon juice, baking soda and salt. The class will be offered on August 21st at 1:00 p.m. at the Clinton County Extension Office. For more information or to register, please call 387-5404.

Couponing for all ages

Many families are looking for ways to reduce their spending habits. Through meal planning and couponing, families can save money on their grocery bills. The Clinton County Extension Office will offer a Couponing for All Ages Class on August 29th at 6:00 p.m. Join us to learn strategies for using coupons locally and ways to involve the entire family in learning to save money. Amy Cecil will be teaching the class. Please RSVP by August 27th. For more information and to register, contact the Extension Office at 387-5404.