Beverage choices

Humans did not have high fructose corn syrup in their diet AT ALL until the 1970's. Ever since it was introduced, Americans have gotten fatter and fatter and diabetes is not an epidemic. It's very difficult to find any sweetened drinks now that don't include it. Stay away! Drinks that contrain it have little or no nutritional value.

Here's some drink recommendations:

Mineral Water
These have 0 calories and can contribute significantly to you mineral intake. If you don't drink milk, then they can provide a good source of calcium. You can get used to the higher mineral content waters if you give yourself a chance. A very common brand that is pretty high in mineral content is San Peligrino. Whole Foods Italian Sparkling Water appears to be private label San Peligrino. Gerolsteiner is my favorite - it has twice the mineral content of San Peligrino. A liter of Gerolsteiner has the same calcium content as a 9 oz glass of milk, but more than twice the magnesium. Cow's milk does not provide balanced calcium and magnesium - so you really need to eat high magnesium foods or supplement if you get your calcium from milk.

Tea
Hot and iced tea are both good for you. Herbal teas and decaffeinated teas as well as black and green teas all provide some B-vitamins and minerals. Each tea has a different profile, but they often provide folate and trace minerals.

Coffee
Much maligned, coffee appears to have no ill effects, despite many studies that have tried to find them. Unfiltered European-style coffee does contain oils that raise cholesterol. But filtered coffee appears to provide useful antioxidants. Again, zero calories and trace amounts of minerals and niacin. If you drink a lot of coffee, these amounts can actually add up to a substantial contribution. 5 cups a day of decaffeinated coffee provides 20% of the RDA of niacin, magnesium and potassium.

Low Calorie Cocoa
This might sound unappetizing, but if you are a chocoholic it's actually very tasty and provides a major chocolate fix. Buy a good quality cocoa - organic is best for avoiding heavy metals. Pour a heaping tablespoon in a cup of hot water and add a packet of Spenda. Stir until mixed. For 15 calories, this provides 2 grams of fiber, 27% of the RDA of copper and 10% of the RDA of iron, magnesium, manganese and zinc.

Lowfat or Skim Milk
Nutritionist love to encourage milk drinking. I personally avoid it and have an allergy to it. It also causes nasal congestion in many people. If you have stuffy sinuses, you might try avoiding dairy for several days and see if you feel a lot better. But, if you are a dairy fan, this is a great beverage. 10 oz of lowfat milk, at 135 calories, provides 16% of the RDA on average and lots of protein.

Vegetable Juices
These all provide lots of anti-oxidants for few calories. They tend to be high in sodium, so look for low sodium versions if you are watching your salt. Both mixed vegetable versions and tomato juice are great for you. A big glass is always less than 100 calories and typically will provide as much most of the RDA of A and C.

I really don't recommend fruit juices. They are high glycemic index foods and are too sugary.

I also don't recommend diet sodas. Their high phosphorous content may cause bone loss. If you don't drink them for a month, you will be surprised at how really awful they taste to you when you try them again.