At this point in the New Year, most people are either going strong with their resolutions, or they have lost momentum. For many, that resolution was to lose weight and get in shape or some variation of that. Natalie Allen, instructor in the department of biomedical sciences at Missouri State University, has one tip that can help you get back on track— watch what you drink.

“When I counsel a client on weight loss, drinks are the first place I look as a way to cut calories,” said Allen.

She said two major issues arise with drink calories. The first is people tend to drink more than they are aware of. If a person drinks two bottles of soda during a day, they are easily consuming 500 calories. The second problem is the lack of fiber in drinks. Fiber is what fills us up; because drinks don’t have fiber, they don’t take long to digest nor do they satisfy the appetite.

Allen said the number one drink to be mindful of is alcohol. “Alcoholic drinks have a lot of calories and people tend to eat high calorie food with them, such as pizza and hot wings.”

Soda and other sugary beverages like lemonade and juice, also have a lot of calories. Allen said good low-calorie drinks include Crystal Lite, diet soda, flavored waters and skim milk. When the summer months roll around, putting sliced fresh fruit such as limes or oranges into water will provide a refreshing drink that won’t add to the waistline.

There are cases where the benefits in the drink can outweigh the calories that come with it. “Milk is a great idea for most of us, especially women and children,” explained Allen. “One of the best choices around: milk has calcium, vitamin D, protein and carbs.”

She added that skim or low fat chocolate milk is a terrific post-exercise drink. “It has the ideal ratio of protein and carbs, tastes great and is relatively inexpensive.” It should be consumed within 30 minutes of exercise completion. For individuals who sweat a lot, work out in a hot environment or exercise longer than an hour, sports drinks are crucial to rehydrating.

At the end of the day, Allen said there are three things to keep in mind: the human body is 60 percent water, so it is always a great choice; try to consume at least eight cups of fluid a day, more if you’re active or in the heat; and think about what you drink.

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Filed Under: Allen · biomedical sciences · CHHS · dietetics